Warm-Up:
3 Min EMOM: 50 Single Unders
7 Min EMOM: 30 Double Unders or Practice

Dynamic Flex:
– Lateral March
– Lateral Lunch
– CrossOver Step w/ Reach Back
– Hip Gate Fwd/ Bwd

PreHab/Activation:
1a.) Wall Slide: 2 x 10
1b.) Side Plank Clam Shell 2 x 6-8E
1c.) Side Lying Hip Adduction 2 x 12-15E

(Plus +)
(1. Snatch Pull off Blocks: 5 x 3 @ 85% – Every 90 sec)
(2. 10 Min Alt. EMOM)
( – 3-5 Bar Muscle Up)
( – 2 TGU)

Strength:
Back Squat: 5 x 1 @ 83%, 86%, 89%, 92%, 95%
Every 2:30

WOD:
“Death by 10m”

Recovery
– Roll Out IT/ Quad
– Supine Wall Squat
– Piriformis
– Calf