Warm Up
:30/:20

• Jumping Jacks
• Active Spiderman
• PVC Pass Through

:30/:20

• Single Unders
• Active Sampson
• Air Squat

:30/:20

• Rower
• Plank Push Ups
• PVC OHS

:30/:20

• Killers (moderate speed/faster)
• Inch Worms
• PVC Good Mornings

Mobility

• 90s/90s Couch stretch
• 60s/60s Pigeon Pose
• 60s Childs Pose

Activation

x3 Rounds w. empty bar complex of:

• 4 muscle snatch
• 4 hang clean
• 4 split jerk
• 4 OHS
• Rest 60s between rounds

WOD

5 RFT of a Complex of:

• 3 squat cleans
• 2 hang cleans
• 1 jerk
• 7 Barbell push ups
• 9 Box Jumps

***Rest 3 Min and Stretch something Tight!!!

-Then-

• sprint 7 down backs + 1 power snatch
• sprint 6 down backs + 2 power snatch
• sprint 5 down backs + 3 power snatch
• sprint 4 down backs + 4 power snatch
• sprint 3 down backs + 5 power snatch
• sprint 2 down backs + 6 power snatch
• sprint 1 down backs + 7 power snatch