WARM UP

:30 Go’s

• j. jacks
• quad/reach
• act. sampson
• inch worms
• act. spiderman
• air squats

+

:30 Ea

• lat. shuffle
• sprint – back peddle
• lateral hops
• f:b hops
• sl lat. hops (l/r)
• sl f:b hops (l/r)

MOBILITY

:60 pvc pass through
:60 pvc OHS
:60 seated wall arm slides
:60 tactical frog

ACTIVATION

EMOM x 6 Min – 3 part pausing power snatch

STRENGTH

Complex A) – 15 min to build to a heavy complex of:

2 Hang Power Snatch
1 Power Snatch

Complex B) – 15 min to build to a heavy complex of:

1 clean pull
1 squat clean
1 front squat w. pause
1 push jerk
1 split jerk

WOD

21-15-9

KBS
Air Squats
HR Pushups