WARM UP

:30
Med ball foot taps
Inch worms
Walking RDL

:20
Med ball foot taps
Active spiderman
Med ball dead lifts

:15
Med ball foot taps
Med ball Front Squats
Med ball OH Press

+

Empty Bar Warm Up x 3 Rounds:

• 8 high pulls
• 8 hang cleans
• 8 back squat
• 8 behind the neck press
• rest 60s

+

Mobility:
:90/90 lax/box front rack smash
:60/60 dowel front rack stretch
:90/90 hip flexor smash
:60/60 static hip flexor stretch

WOD

Every 2 Min on 2 Min for 6 Rounds:

• 5 Power Snatch
• 7 Plyo Push Ups
• 9 Squat Jumps

Rest 3 min

Every 90 on 90 for 6 Rounds:

• 5 Clean to Push Jerk
• 7 HR Push UPs
• 9 Air Squats

Rest 3 min

EMOM x 6 Rounds:

• 5 Bent Over Barbell Rows
• 7 Bar Push Ups
• 9 sec Deadlift Bottom Hold