WARM UP

• :30 run @ 1% incline + 5 plate sit-ups + 3.3. BW lunge
• :30 run @ 3% incline + 5 plate sit-ups + 3.3. BW lunge
• :30 run @ 5% incline + 5 plate sit-ups + 3.3. BW lunge
• :30 run @ 7% incline + 5 plate sit-ups + 3.3. BW lunge
• :30 run @ 9% incline + 5 plate sit-ups + 3.3. BW lunges

MOBILITY

:90/90 pvc FR stretch
:90/90 LAX shoulder capsule
1:00/1:00 t-spine floor trace

OLY

A. Barbell Chain – 1 set = 3 Rounds. Complete 5 total sets

• 1 clean pull
• 1 squat clean
• 1 hang squat clean
• 1 front squat
• rest 2:00

B. Racked Split Jerk

• 5×3
• rest :90

WOD

4 Rounds For Max Reps:

• 1:00 singles
• 1:00 empty bar hang power snatch
• 1:00 butterfly sit-ups
• 1:00 rest