1 RNFT
High Knees Down and Back
Butt Kicks Down and Back
Length of Gym Down – Walking Forward Lunges
Length of Gym Back Down- Bear Crawl

Thoracic MOB + Lax Ball Shoulder Traps

PART 1:

3 RNFT
8R & 8L – Single Leg RDLs Holding a Single DB Rx 50/35
8R & 8L – Kneeling Single Arm Overhead Press Rx 50/35

PART 2:

Front Rack MOB
5 High Hang Squat Cleans
Thoracic MOB
5 Mid Thigh
Hip MOB
5 Mid Shin

FITNESS

Athletes may add weight at anytime BUT the first 2 minutes of the EMOM
need to be relatively light and PULLING yourself under fast. You are
not going to improve if you are overly concerned with adding more
weight and doing the drill out of position.

8 Min EMOM
Min 1: 5 High Hang Squat Cleans
Min 2: 5 High Hang Squat Cleans
Min 3: Rest and Add Weight
Min 4: 5 Mid Thigh Squat Cleans
Min 5: 5 Mid Thigh Squat Cleans
Min 6: Rest and Add Weight
Min 7: 5 Squat Cleans
Min 8: 5 Squat Cleans

SPORT:

8 Min Clock
15 Snatches 95/65
15 Snatches 135/95
AMRAP Snatches 165/115 in the time remaining.

These can be power or squat. Athlete must change their own weights and
use collars.

PART 3:

FITNESS/SPORT

3 Rounds of:
0:40 Wall Walks with 0:05 Hold each time
0:40 Double Unders
0:40 Russian Twists with Med Ball

Coach Led Stretch