PreClass:
Vibe Plate: 1:00 stand
Roll – Ham/ Glute/ IT/ Quad

Warm-Up
1. Core Temp:
a. 400m Jog
2. Mobility/ Dynamic Flex:
a. Spider Man
b. Lateral Lunge
c. Step Over W/ Reach Back
d. Straight Leg March
3. Activation Series:
a. 4 Way Standing Banded Hip
b. Quadruped Rotations

Strength:
1. Front Squat: 6 x 3 @ 85% Every 2:00

MetCon Prep: 2 Rounds
– Single/Double Unders, Ring Dips & Pull Ups, Snatch (building)

MetCon: 14:00 AMRAP
– 70 DU (scale 100 SU)
– 7 Muscle Ups (scale 7 C2B or Pull Ups)
– 7 Snatch (any variation) @ 155/105 (scale 75/55)

Recovery:
– Roll Glute/ Lat
– Hip Flexor
– Half Split (runners stretch)
– Pigeon

Bonus: Glute/Ham Raise: 3 x 10