1. PreClass: Roll Quad/IT
2. Warm-Up:
a. 2:00 Run, Ride Row
b. Banded Ankle Mobility
3. Dynamic Flex:
a. Lateral March
b. Lateral Lunge
c. Crossover Step With Reach Back
4. PreHab/Activation: 2 Rounds
a. Thoracic Rotations x8E
b. Push Up to Down Dog x5
c. Half Kneeling Press x 8E

Olympic
Power Snatch From Block EMOM x 10 – Starting @ 50%

MetCon
– 7 Push Press @ 155/105
– 7 Strict Pull Ups

Bonus:
1a. Barbell Roll Out 3 x 5
1b. Side Hip Bridge 3 x 10 E

5. Recovery:
a. Banded Lat
b. Seated Straddle
c. Wall Calf