PreClass: 1:00 stand on Vibe Plate, Roll Ham

Warm-Up: 4 Rounds
– 100m + hurdle Mobility

Dynamic Flex:
– Sumo Squat to Stand (with reach)
– Spider Man (in place)
– Leg Swing (in rig)
– Hip Gate (in rig)
– Hurlder (in rig)

PreHab/Activation: 2 Rounds
– Y Raise x 10
– Straight Arm Lat Pulldown x 15
– Scap Pull Up (elevation/depression) x 10

Olympic:
1. Snatch: 10 x 1 Building, Every 90 seconds.

MetCon: 12:00 AMRAP
– 12 C2B Pull Ups
– 8 Deadlifts @ 245/165
– 12 HSPU
– 8 Deadlifts @ 245/165

Recovery:
– Banded Lat
– Seated Straddle

BONUS: GHD Sit Ups 3 x 15-25