Warm Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops

On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
5 Wall Balls
30 Seconds Skipping or Double Unders

Strength

Power Snatches
Sets x Reps: 4 sets x 2 reps @ 70% 1 rep max / E2MOM

Overhead Squat
Sets x Reps: 3 sets x 3 reps / E1.5MOM

WOD

For Time
21-15-9-15-21

COMPETITIVE

Wall Balls (20/14)
30 Double Unders

PERFORMANCE

Wall Balls (14/10)
30 Double Unders or 50 Singles

LIFESTYLE

Wall Balls (20/14)
30 Single Unders or Line Hops

Stimulus: Be Powerful During the Wall Balls to Ensure You’re Hitting the Target, Try to Go Unbroken as Long as Possible.