WARM UP

:20 Ea

• turf width side-shuffle
• act. sampson
• air squats
• side-shuffle
• alt. dyn. hip ext. rot.
• side-lunges
• side-shuffle
• infant squats
• groiners

+

2 rounds empty bar warm-up:

• 5 clean pull
• 5 hang clean
• 5 power clean
• 5 push jerk
• 5 front squats
• rest 1:00

MOBILITY

2:00 t-spine ext on roller
1:00/1:00 smr lats
1:00/1:00 side-lying ext. rotation shoulder capsule stretch

STRENGTH

A. Build to a Heavy Complex – 15 minutes:

• 2 clean pull + 1 PC + 1 SPC + 1 SJ

B. 4 Rounds:

*1 warm-up set

• 3 racked push jerk
• rest :90

METCON

3 Rounds:
1st – 1:00 each
2nd – :45 each
3rd – :30 each

• S2OH
• singles
• dbl kb front rack hold
• rower sprint