• WARMUP
  • 2 Rounds
  • Hip 90/90 switch w 5 sec static
  • Plate Squat Flow
  • Elevated Cat Stretch / Contract – Relax
  • 3 SLOW Face Down Prisoner Rotations
  • Assisted German Hang 20 sec

  • OLY
  • 12 mins to Build to 80% Squat Snatch

  • METCON
  • For Time
  • 20 Box Jumps 24/20
  • 16 DB Snatch 50/35 
  • 350m Row
  • 20 Box Jumps
  • 16 DB Snatch
  • 1000m Bike
  • 20 Box Jumps 
  • 16 DB Snatch
  • 25 Wallballs 20/14