5 minutes of movement prep
Goblet squats x 10
lateral goblet squats x 10/side
TGU x 2 minutes


A High Hang PS + High Hang Snatch – 7 minutes of work
**you can drop and reset between the PS and the sqt. Snatch. Focus on standing tall and keeping the barbell tight to your body.
(for those who are uncomfortable with this movement work on split stance squats with Good mornings for 3 sets for 8-10 reps per)
B1 curls x 10×2
B2 downward dog triep push ups x 5-10×2
18 minute amrap
25/18 cal on AB
20m zercher walking lunge d-ball held @ chest, 30/20#
15 ball slams, 30/20#
10 T2B

Cool down
bench OH stretch x 60 sec.
pigeon pose x 30sec. per side x 2