Warm-Up:
– Trap Smash
2 Rounds:
– 2 laps
– Half Kneeling Pallof Press R/L

Dynamic Flex/ Prep (PVC/BAR)
– Kang Squat to Press
– Tall Clean
– Hang High Pull
– Hang Clean + Front Squat
– Squat Jump

Olympic:
1.) 3 Position Clean (floor, Hang, High): 60%, 65%, 70%, 60%, 65%, 70% – Every 2:00 (12 min)
2.) Clean Pull: 3x@90%, 3x@95%, 3x@100% – Every 2:00 (6 min)

WOD:
500m Row Buy In
5 Rounds of
– 10 Pull-Ups
– 10 Ring Dips or Push Ups
500m Row Cash Out

Accessory:
1.) Bulgarian Split Squat: 2 x 8E
2.) BW Step Down: 2 x 6E – Slow & Controlled

Recovery:
– Lax Ball Shoulder Smash
– Banded Lat/ Low Lat
– Seated Straddle