Warm Up

a. active stretching

*rotate between 20 seconds of down backs/20 seconds of jump rope with a stretch

• :30 Active sampson
• :30 Mob. Bar behind the neck squat + press
• :30 Mob. Bar Alt. hamstring stretch
• :30 Mob. Bar lateral flexion

b. DB Warm up x 4

• 6 db cleans
• 6 db thrusters
• 6 db rows
• 6 db upright rows
• rest 30 sec between rounds

c. 90 seconds each stretch

• Childs pose
• banded lat stretch

Strength #1

a1. 4×10 Bench Press

a2. 25 1/2 kneeling banded lat pulls – speed

a3. 2 lengths DB Lunge to bicep curl

Rest 1:00

Strength #2

EMOM x 8

• 5 hang snatch + 8 med ball slams

WOD

10 min amrap

• 7 pull ups
• 7 db push press
• 7 squat jumps
• 3 turf width down and backs (line touch)