WARM UP

2 Rounds Empty Bar Warmup

MOBILITY/FLEXIBILITY

:90 SMR T-Spine Ext.
:90/:90 SMR Lats
:90/:90 Banded Front Rack Stretch

STRENGTH

A. Reverse Pyramid – Front Squats

• 2-4-6-8-10-12 (165/155/145/135/115/95)
• rest 2:00

B1. 6/6/4/4/2 – Heaving Snatch to Balance
B2. 8/8 lateral box step-overs
Rest :90

CONDITIONING

3 RFT

21 cal row/bike
15 hang cleans
9 bar facing burpees