Warm-Up: 4 Rounds
– 100m jog + Hurdle Mobility

Dynamic Flex:
– Lateral Lunge
– CrossOver W/Reach Back
– Drop Lunge (“Speed Skater”) in Place
– Knee Hug to Inverted Toe Touch

PreHab/Activation: 2 Rounds
– I, Y, T Raise
– Supine Knee Hug w/ Glute Bridge

Olympic Prep: Quad Series

Olympic/Strength:
1.) Power Clean & Jerk: 5@60%, 4@70%, 3@80%, 2@85%, 1@90%
2.) Pendlay Row: 3 x 8 AHAP

MetCon: 5 Rounds for Time
– 50m Farmers Carry – AHAP
– 10 Burpees
– 5 OHS @ 135/95

Recovery:
– Forearm stretch
– Banded Lat
– Banded Supine Wall Squat/ Piriformis.