WARM UP 2X'S:
- Up and back Jog
- Up and back high knees
- Up and back heels-to-butt
- Side shuffle
- Up and back Karaoke
- Up and back Toy Soldiers
EMOTM 5 mins with empty bar 3 Snatch balance. 3 straddle sit up. 3 strict pull up / ring row
Mobility:
Banded hamstring stretch
1 min each leg Couch stretch
1 min each leg Lax ball on lats
1 min each side
Skill:
Movement Prep
Workout:
With a running clock:
30 Dead Lifts (275/175)
40 Toes to Bar
50 Box Jump Overs
*Rest until 15:00 minute mark then...
4 Rounds for time
20 Slapping Push Ups
20 Pull Ups
*Rest until 30:00 min mark then..
2K Row