Warm Up:
500m Row

Activation/ Mobility:
– Super Lunge
– A Skip
– Rev. Lunge w/ Twist
– Backward Reach Run
– Inchworm + Russian March
– “B” (bicycle) skip (or march)

PreHab:
1.) Reach, Roll & Lift

Olympic Technique:
– 3 Postion Snatch + Hang Sn. High Pull + Hang Power Snatch: 4 x 1+1+2

Strength:
1a.) SA (KB) Reverse-2-Forward Lunge: 3 x 10E, 8E, 6E
1b.) BB RDL+Bent Over Row: 3 x 10E, 8E, 6E

WOD:
4 Rounds for Max Reps:
– 60 sec. Calorie Row
– 60 Sec. KB Swing 53/35
– 60 Sec. Strict Pull Up
– 60 sec Rest

Finisher (Core):
– Plank: 2 x 45sec.

Recovery:
– Banded Ham/ Hip
– Banded Lat
– Wall Calf

BONUS: Lax Ball Foot