Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Lat Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds

Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Box Step UPS X 8 Reps per Side
Box Jump X 5 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-up X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 75% 1RM

Pull-ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

AMRAP 10 Minutes

COMPETITIVE

10 Box Jumps (24”/20”)
10 Pull-up
10 Db Snatches (50/35)

PERFORMANCE

10 Box Jumps or Step-Ups (24”/20”)
10 Jumping Pull-up
10 Db Snatches (35/25)

LIFESTYLE

10 Box Step-Ups
10 Ring Rows
10 Db Snatches