Warm Up: EMOM x 5 Min

• Empty Bar Front Rack Squat Hold until 30 sec Mark + 5 OH Press

-then-

• 3 rounds of:
  • d/b kb walking good mornings
  • 12 wall facing squats
  • 10/10 alt Sampson stretch
• Mobility:
  • SMR – hip flexors
  • SMR – t-spine ext
  • wrist rolls
  • reverse prayer stretch

Strength Part I:

a1. 5×4 clean + split jerk

a2. 5×6 pull ups

Strength Part II:

EMOM x 20 min

M1 – 3/3 Press in split + 10 mb slams

M2 – Singles until 45 sec mark

M3 – 3 BB High Pulls + 10 Hammer curls

M4 – Box Jumps until 30 sec mark