Warm-Up:
– 4 Laps
– Anchored Thoracic Mobility
– Banded/ Anchored Frog

Prep/ Dynamic Flex:
– 5E SA OH KB Squat (light to moderate wt)
– 5 Inchworm
– 15 yard Russian March
– 5E SA OH KB Squat
– 5 Squat Jumps

Olympic:
1.) Snatch + 4 OHS: 10 min to build to heavy set, start @ 65% and build

Skill/ Quality:
6 min EMOM
– 10 Hang Power Snatch @ 65% of above – unbroken
– 12 Alternating Pistols (wtd if possible) – 30 sec cap

WOD:
4 Rounds
– 10 Front Squat @ 155/115
– 10 HSPU
– 10 Pull Ups

Rest 2 Min
– Max Effort T2B + 15 RDL @ WOD Wt.
Rest 2 min
– Max Effort T2B + 15 RDL @ WOD Wt.
Rest 2 min
– 1:00 Plank Hold

Recovery:
– Smash Quad
– Couch/ Extended Couch
– Cobra
– Twisted Cross