7-10 minutes of range of motion/activation work
*ankles, hips, t-spine, shoulders, lats, glutes, scaps
5 minutes of movement prep
ARE squats
Single leg RDL x 10/side
laying wall angels x 15
banded face pull ups x 10
twisted single arm rows x 10/side


A Snatch; 10 minutes of work
B1 BB row x 8-10×3
B2 DB skull crushers x 8-10×3
18 minute amrap
60 double unders
50m sled push, 3/1 plates
40 K2E
30 kb swings, 55/34#
20 burpees

Cool Down
bench OH stretch x 30 sec. x 2
pigeon pose x 30sec. per side x2