WARM UP

:30

• inch worms
• wide-outs
• prone hand taps
• active sampson
• active spiderman
• air squat

+

Empty bar warm up x 3 rounds:

• 5 deadlifts
• 5 high pulls
• 5 squat cleans
• 5 thrusters
• rest 60s

MOBILITY

• :45s bottom squat hold
• :90s hang from rig against bar
• :60s/:60s pigeon pose

SKILL PRACTICE

12 Minutes Of: Barbell Hang Snatch

WOD

3 x 6 minute AMRAPS

• 4 Lengths sled push (90lb stack)
• 10 Barbell Front Squat
• 200 M Run
• 20 KBS

*rest 3 minutes between rounds