WARM UP

:60 singles + 20 PVC OHS + 1L Active Spiderman
:60 singles + 20 PVC OHS + 1L Inch Worm
:60 singles + 20 Wall Facing Squats + 1L Active Sampson
:60 singles + 20 Wall Facing Squats + 1L Forward Groiners

MOBILITY

:90/90 banded front rack stretch
:90/90 KB calf smash

+

Empty Bar Warm Up

2 Rounds:

• 6 hang cleans
• 6 push jerk
• 6 hang power snatch

STRENGTH

Every 2 min for 7 rounds perform:

• 5 power cleans
• 3 thrusters
• 10 med ball slams

-rest 3 min

WOD

Buy In = 21 burpees
AMRAP 15 min
2 power snatch
4 OHS
21 cal rows
Cash Out = 21 burpees