PreClass: 1:00 Vibe/ Roll Quad/ Lax Ball IT & Foot

Warm-Up/ Dynamic Flex:
– Burpee Hop: 2 x 10
– Lateral March
– Lateral Skip
– Hug, Quad, Cradle
– Shuffle & Go
– Leg Swing in Rig

PreHab:
– 3 Direction Plank: 2 x 30 sec. Each

Prep (barbell):
– Kang Squat w/ Press
– 3 Position Snatch Grip Deadlift
– Hang High Pull
– Hang Power Snatch + OHS

Olympic:
Power Snatch + OHS: 3 x 3 + 1 @ 60%

MetCon:
5 Min EMOM: 4 Deadlifts @ 315/205 (60%)
5 Min EMOM: 3 Clean (Squat) @ 225/ 155 (70%)
5 Min EMOM: 2 Snatch (Squat) @ 135/95 (60%)

Accessory: Seated Banded Leg Curl: 100x

Recovery:
– Banded Ham/Hip
– Z Stretch
– Side Lying windmill