WARM UP

• 8.8. down dog to pigeon
• :30 wide-outs
• 10 roll back to v-reach
• 8.8. fire hydrants
• 1:00/1:00 FR stretch
• :30 pvc pass throughts

-then-

3 Rounds Empty Bar Warm Up:

• 5 clean pull
• 5 hang clean
• 5 pc
• 5 fs
• 5 pj
• rest 1:00

OLY

A1. Clean + Jerk

• 4 x 3
• 2 x 1

A2. Bird Dog x 6 ea with 3 sec hold

Rest :90

B1. Front Squats

• 4×8

B2. SA DB Press

• 4×10.10.

B3. TRX SA Row + Twist

• 4×10.10.

Rest :90

WOD

5 Rounds:

• 8 muscle cleans
• 8 push press
• 8 deadlifts