WARM UP

1600 Meter Row – Partner Relay (switching every 200M)

+

4 Rounds 20:10

• air squats + pushup to sit-out

+

2 Rounds Empty Bar Warmup:

• 7 hang clean
• 7 strict press
• 7 high pull
• 7 hang snatch
• rest 1:00

MOBILITY

:90/90 med ball smash hip flexors
:60/60 couch stretch

STRENGTH

A) Every :90 on :90 for 10 rounds perform:

• 3 position power snatch

B) Build to a heavy complex in 10 minutes of:

• 3 PC
• 2 FS
• 1 Push Jerk

WOD

Buy In = 10 burpees

4 Rounds Of:
10 HR Pushups
50 singles

Cash Out = 10 burpees