HOMEWORK: 30 sec Jog/ 1:00 Walk/ 30 Sec Plank x 10

Pre-Class: Lax Ball Glute/ Roll IT/ Calf

Warm-Up/ Dynamic Flex:
– 2:00 Run, Ride or Row
– PVC Mobility

PreHab:
– Wall Slide 2 x 8
– L-Sit (on rings): 2 x 10-15 sec.

Prep w/BB:
– Sn. Gr. Push Press
– Snatch Balance
– OHS
– Snatch Deadlift
– High Pull
– Hang Power Snatch

Olympic:
– Snatch: 6 x 3 @ 80% – Every 2 Min

MetCon: 5 Rounds for Time
– 200m Row
– 15 KBS @ 53/35
– 5 Renegade Rows @ Heavy
– 200m Run

Accessory:
1a.) Pendlay Row: 4 x 8 AHAP
1b.) GHD Sit-Ups: 4 x 10

Recovery:
– Cobra
– Twisted Cross
– Puppy/ Child
– Seated Straddle