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
3 Reps Empty Bar Clean Grip Deadlift to Knee
3 Reps Empty Bar High Pull From Hip
3 Reps Empty Bar Hang Muscle Clean
3 Reps Empty Bar Tall Hang Power Cleans
3 Reps Empty Bar Hang Power Cleans
250M Row

Strength

Snatches
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)

Snatch Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

3 Sets x Rest 2 Minutes Between Sets

COMPETITIVE

10 Hang Power Cleans (95/65)
10 Front Squats
25/19 Cal Row

PERFORMANCE

10 Hang Power Cleans (75/45)
10 Front Squats
25/19 Cal Row

LIFESTYLE

10 Hang Power Cleans
10 Front Squats
60 Seconds Row

Stimulus: This Is a Good Opportunity to Work On You Barbell Cycling and Push the Row. You Get a Good Rest After Each Round.