Warm Up/ Activation/ Mobility (x2)
1a.) 200 Meter jog
1b.) Mega Lunge
1c.) A Skip
1d.) B Skip
1e.) Speed Ladder Drills x2

Prep:
1.) Behind Neck Snatch Grip Press + OHS: 3r + 1r x 3s

Olympic:
1.) Snatch: 2r @ 70%
2r x 3s @80%

2.) Snatch Pull From Below the Knee: 3r x 3s @90%

3.) Jerk: 2r x 4s @ 80%

WOD/Conditioning:
2 x 400m/Rest = 2:30
4 x 200m/Rest = 1:45
6 x 100m/Rest = 1:00

Recovery:
– Lax Ball Glute
– Banded Ham/ Hip
– Couch Stretch
– Piriformis Stretch