WARM UP

2 Rounds:

• 15 banded T’s, I’s, Y’s
• rest :60

+

2 Rounds Empty Bar Warm Up

MOBILITY

:90/90 banded behind back shoulder capsule stretch
:90/90 front rack smash
:90/90 banded front rack stretch – low position
:90/90 banded sampson stretch

STRENGTH

A. Series: EMOM x 12 MIN

• 3 position power clean @ 70% 1RM (floor, mid-shin, hang)

B. Series: 3 Rounds

• 8 press in split
• 15 kb wall facing squats
• rest :90

WOD

3 RFT

• 10 hang power snatch
• 125 singles