Warm-Up (2 sets):
– 2 Laps
– Half Kneeling Landmine Press
– Bird dog
– SL Catch on AirEx
– Side Body Stretch
Dynamic Flex/ Prep (PVC/ Bar):
– 10 Kang Squat to Press
– 5 Hang Pull
– 5 Tall Snatch
– 5 Hang Snatch
– 3 Snatch Balance
– 3 OHS
Olympic:
Snatch: 2 x 2 @70%, 2x @75%, 2x @80%, 1x @85%, 1×88%, 1x@90%, 3 x 1 @90+%
Strength:
Front Squat: 2x @ 70%, 2x @75, 2x @80%, 2×1 @85%, 1x @90%, 3 x 1 @90+%
WOD:
4 Sets: Every 3 minutes
– 200 yard Farmers Carry Shuttle @ 70/53
– 200 Yard Shuttle Run
Recovery:
– Banded Ham/ Hip
– Forearm “OMG” stretch
– 360 Shoulder