Warm Up 2X's:

  • Short Lap
  • 10 PVC Pass Throughs
  • 10 PVC OHS
  • 10 push ups
  • 10 Ring Dips
  • 10 Hollow Rocks
  • Burgner Warm UP

Mobility:
2:00 min hold Olympic Wall Squat (see MOB poster) 

WeightLifting:
Back squat wk 4
6@75%
6@80% (grab spotters )
then 5 @60% with 3 sec pause at the bottom of squat.
Have someone count 1 one thousand 2 one thousand....

Workout:  
E2MOM 14min
2 Power Snatch work.
work technique build in weight


Cash Out: 30 Burpee Box Jumps

Comment