Warm – Up:
200m Run x 4 – Every 2 Minutes

Dynamic Flex:
– Knee Hug
– A Skip x 2
– Walking Quad
– Butt Kick x 2
– Russian March
– Russian Skip x 2

GPP/ Strength Work: 18 min Alt. EMOM
1.) 30 Air Squat
2.) 15 Glute Bridge
3.) 12 Pistols
4.) 12 Inverted Row (with Barbell)
5.) 30 yard each – SA Farmers Walk @70/53
6.) 30 sec. Plank

(PLUS)
(Take 10 minutes to build to a quick 1RM Power Clean)
(8 min Alt. EMOM)
( – 5 TnG Power Clean @ 60% of Power Clean)
( – 8 Wtd Pistols)

WOD:
4 Rounds for Time
– 10 Hang Power Snatch: @ 115/75
– 20 Box Jumps 24″/20″

Recovery:
– Roll Out Lat/ T-Spine
– Banded Lat/ Shoulder
– Wall Calf