WARM UP

Activation x 2 Rounds:

• 20 banded bridge marching
• 20/20 banded clamshells
• 10/10 SL squats
• 10/10 bird dogs

-then-

3 Rounds Empty Bar Warm Up:

• 5 hang high pull
• 5 hang clean
• 5 front squats
• 5 strict press
• 5 bent-over rows
• rest 1:00

MOBILITY

1:00/1:00 KB calve mobility
2:00 roller/barbell t-spine extension

STRENGTH

2 Warm up sets to A

A. E30 Sec on 30 x 5 minutes:

• 1 PC + 1 SJ

B. 15 Minutes To Build To A Heavy Complex Of:

• 3 hang squat cleans + 1 split jerk

METCON

8 Minute AMRAP

• 3 power snatch
• 7 barbell push-ups
• 11 air squats
• 15 butterfly sit-ups