• 1. Warm-Up
  • Mobilize OH/Hamstrings/Quads
  • 3 Rounds
  • 10 Shoulder Taps (HS or Push-up)
  • 10 Goblet Squats
  • 10 Barbell Good Mornings

  • 2. Strength
  • 2 Complex Every 90 Seconds for 9 Minutes
  • 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
  • Start at 65-70% and work up
  • 3. Met-Con
  • 8 min AMRAP 
  • Climb the ladder
  • 1 Thruster 95/65
  • 1 Push-up
  • 2 Thruster
  • 2 Push-up
  • 3 Thruster
  • 3 Push-up… etc
  • 4. Accessory 
  • Stretch and Mobilize
  • 30 Light Snatches