Tuesday, March 14th 2023

WARM UP

30/24 Cal Row

MOBILITY

1:00 IT Band Roll

1:00 Straddle Stretch

1:00 t-spine stretch on roller

1:00 Front rack opener on Roller

MOVEMENT

5/5x Hip Air Planes

10/10x Bird Dog

10x Deadbugs

PRIMER w/ PVC or empty barbell

5x OHS

5x Snatch Balance

5x Sotts Press

STRENGTH

EMOM x 12 – alternating

3 Hang Snatch @ 60-70% (squat if possible)

5-8 Strict Pull Ups

METCON

3 Rounds For Time

10 Power Snatch (95/65) (Rx+115/75)

15 Push ups (Rx+ 5 BMU)

15 Cal Row

15 Pull Ups (Rx+C2B)

10 Clean and Jerks (95/65) (Rx+115/75)

2:00 rest b/t rounds