WARM UP
5 Min General Mobility
-then-
3 Rounds Empty Bar Warm Up
MOBILITY/FLEXIBILITY
2:00 SMR – T-spine Extension
1:00/1:00 T-spine Floor Trace
1:00 Pvc Pass Throughs
1:00/1:00 Pvc front rack stretch
WOD
With A Partner Alternate Full Rounds:
2 Rounds Each:
- 50 singles
- 100M sprint
- 200M row
- 5 snatch pull + 5 power sntach (75)
Rest 3 Minutes Then…..
2 Rounds Each:
- 50 singles
- 100M sprint
- 200M row
- 5 squat cleans + 5 hang cleans (85)
Rest 3 Minutes Then…..
2 Rounds Each:
- 50 singles
- 100M sprint
- 200M row
- 10 front squats (95)