Warm Up:
500m Row

Dynamic Flex:
– Super Lunge
– Knee Hug + Quad + Cradle
– Inchworm
– Lateral Lunge
– Crossover w/ Reach Back
– Dislocates/ OHS

Olympic:
1.) Snatch Grip Push Press + OHS: 3+2 W/ Bar, 2×3+2@60%, 2+2@70%, 3×1+2@80%
2.) Snatch: 2×3@70%, 2×3@75%, 2×3@80%
3.) 8:00 to build to heavy 3 RM Thruster out of the rack

Plus (+)
3:00 AMRAP
– Thrusters (from floor) @ 80% of #3 from Olympic

WOD:
8 Min Alternating EMOM:
– 3 Power Clean & Push Jerk @ Wt from Olympic work #3
– 10-15 T2B

Accessory:
1a.) Superman Rocks/Hold 2 x 30 sec.
1b.) SA Waiters Carry: 2 x 50 Yards per arm
1c.) Dead Bug: 2 x 20

Recovery:
– Fab Four
– Wall Calf
– Super Stretch