WARM UP

:30 – inchworms, active sampson, jumping jacks, down dog push ups, air squats

-then-

2 Rounds Empty Bar Warm Up:

• 5 high pull
• 5 hang snatch
• 5 hang clean
• 5 front squats
• 10/10 sl bridges
• rest :60

MOBILITY

1:00/1:00 pvc front rack stretch
1:00/1:00 banded lat stretch
1:00/1:00 pigeon pose

STRENGTH

A. Front Squats 5×3 (tempo 3-1-1)  w. 3 min rest

B. 4×6 Squat Cleans w. :90 rest

C. 3-4×6/6 Front Rack Walking Lunges w. :60 rest

ACCESSORY WORK

10 Ab wheel
10/10 Hip Ext.