Warm Up

Repeat For 5 Minutes

30 Jumping Jacks
20 Seconds Dead Hang
10 Scap Pull Ups
10 Hanging Knee Raises
10 Lunges

Strength: Bent Over Barbell Row

Every 1:30 Minutes On The Minute
8-12 Reps

WOD

3 Rounds for Time

ELITE

20/15 Cal Row
10 Toes To Bar
10 DB Snatches (70/50)
10 DB Box Step Overs

COMPETITIVE

20/15 Cal Row
10 Toes To Bar
10 DB Snatches (50/35)
10 DB Box Step Overs

PERFORMANCE

15/11 Cal Row
10 Hanging Leg Raises
10 DB Snatches (35/25)
10 DB Box Step Overs

Stimulus Points
Heavy Hip Flexion

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Leg Glute Bridge Hold Right
Even Minutes) 30 Second Single Leg Glute Bridge Hold Left

Cool Down & Dismissal

Hip Flexor Stretch