PreHab (0-3)
– SL Med Ball Catch: 2 x 10E

Warm-Up (4-6)
2:00 Run, Ride or Row

Dynamic Flex (7 – 12)
– Leg Swing Series on Rig

Olympic/ Skill/ Prep 15 – 20
1.) Olympic Complex
Round 1 (bar): 3 Clean Grip Deadlift, 3 Hang Power Clean, 3 Front Squat, 3 Press
Round 2 (75/45)

MetCon (25 – 40):
15 minute Alt EMOM (Cap at 30 sec on all Movements)
1.) 10 Power Clean @ 135/95
2.) 10 Burpee Box Jump
3.) 10 DB Push Jerk @ Heavy Weight

5 Min Rest

MetCon 2 (45-50):
1.) Loaded Barbell Walk: 5:00 @ 135/95

Recovery (50-60):
– Anchored Thoracic Mobility
– Lizard Stretch
– Runner Stretch