Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation (2 rounds):
10 Russian baby squats
10 push-ups
10 lunges

Barbell Conditioning (EMOMx 8)
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/135#)

WOD (AMRAP in 20 in groups of 3)
15 Calorie Row
12 Power Snatches (75/55#)
*1 Athlete completes a full round before switching

Cool down (Optional)
-2mins each: front rack stretch, wrist stretch, couch stretch, ankle flexibility
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
– 4-5 miles conducted at 55-65% of ME

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