Mobility:

  • Bow and Arrow Stretch
  • Banded Hip Floss

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • 3 x 10m Partner Banded Broad Jumps
  • Burgener Warm-up
  • Barbell Warm-up #2

Skill:

  • Triple Extension

Strength:
24 Min E2MOTM

  • 1 Snatch Grip Deadlift
  • 1 Power Snatch
  • 1 Hang Power Snatch
  • 1 Hang Squat Snatch
  • 1 Overhead Squat

Perform all 5 movements without putting bar down
Start light and build to AHAP

Scaled:

  • PVC or Trainer Bar

--------------
Extra Work:
12 Min EMOTM

  • Odd: 18/14 Cal Row
  • Even: Max Rep Unbroken Toes-to-Bar

Watch: