Warm-up:
500m Row

Dynamic Flex:
– PVC Mobility

Activation/ Prehab:
1a.) Serratus Roll: 2 x 8 Rolls
1b.) Half Kneeling Split Squat (perfect posture): 2 x 4E

Olympic:
15 Minutes to 1RM Power or Squat Clean

WOD:
18 min EMOM:
– 30 sec Row (sprint)
– 3 Power Clean or Clean @ 70-80%

Recovery:
– Couch
– Piriformis
– Straight Leg on Wall
– Child’s Pose