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