WARM UP

:30

• inch worms
• active sampson
• plank push ups
• lateral lunges

+

2 Min Cal Row

+

2 Rounds Empty Bar Warm Up

• 5 hang cleans
• 5 power cleans
• 5 muscle snatch
• 5 back squats
• 5 good mornings
• rest :60

MOBILITY

• :90/90 banded shoulder distractions
• :90/90 banded front rack stretch
• :90/90 banded internal rotation stretch

STRENGTH

EMOM x 18 min

• M1 – 5 high hang squat cleans
• M2 – 8 db curl press
• M3 – 10 ab wheel

REST 3 Min

WOD

AMRAP 3 Min x 3 Rounds

• 10 HR Push Ups
• 7 box jumps
• Max power cleans (95-115)

*Rest 3 min between AMRAPS