WARM UP

:30 Jumping Jacks + Plank Push Ups
:30 Mountain Climbers + Alt. SL RDL
:30 Groiners + Active Sampson

+

2 Rounds Empty Bar:
12 glute bridges
8 Behind the Neck empty bar press
8 EB Back Squats
8 EB Clean
8 EB High Pull

MOBILITY

:30 pvc pass through
:60/60 pvc front rack stretch
:60 bottom squat hold

STRENGTH

A. Series: 15 Minutes

• build to a heavy complex of 3 position power clean (floor, mid-shin, knees)
• 20 banded rear delt flys
• rest as needed

B. Series: 4 Rounds

• 3 hang clean + split jerk
• 5 plyo pushups
• 7/7 rainbow slams
• rest :60-90

WOD

4RFT

• 4 down backs
• 25 air squats
• 20 v-up
• 15 supermans
• 10 jackknives