WARM UP

• Line Drills
• Empty Bar Warm Up
  • 5 hang squat snatch
  • 5 OHS
  • 5 back squats
  • 5 good mornings
  • 5 behind neck press
  • 5 hang cleans
  • rest :60

MOBILITY

:90/90 banded front rack stretch
:90/90 banded lat stretch
:60 pvc pass through

STRENGTH

EMOM x 18 Min (6 RNDS)

M1 – 2 of your fav. OLY movements – 5 reps
M2 – 5 HR Push Ups + 5/5 Rainbow Slams
M3 – 15 Air Squats

-then-

Rest 3 Min Before WOD

WOD

5 RFT

• 100 singles
• 5 hang clean + jerk
• 9 box jumps
• 13 ring/trx rows