Movement Prep:

  • 2 Min Banded Hip Floss
  • 2 Min Lat Roll

Warm-up:
2 Rounds

  • 8 Contralateral Dead Bug
  • 8 Goblet Squat w/3 Sec. Pause
  • 8 Spiderman w/Vertical Rotation
  • Barbell Complex #1
  • 400 Meter Run

Strength:
5-5-3-3-1-1-1 Squat Clean Thruster

Conditioning:
10 Min EMOTM

  • 5 KB Snatch - Left (24/16)
  • 5 KB Snatch - Right (24/16)
  • 1-10 Burpees (First round = 1, Last round =10)