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

Activation: Barbell Complex (Men:PVC Pipe, BB, 85, 95) (Women: PVC, BB 35, 45, 55)

-Snatch: 3 sets, 3 reps each (Don’t exceed more than 75% of max)

Barbell Conditioning (EMOM for 10 mins)
-Back squat: 3 reps (Don’t exceed 65% of max)

WOD (5 rounds total)
-12 Deadlifts (#225/#135)
-12 Bench press (#155/#85)

Cool down (Optional)
-10 min easy recover bike followed by 2mins each: Banded Shoulder Distraction, Couch stretch, Pigeon pose, and 5x Deep Squats (hold each for 15-20s)
-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):
– 60s/120s for 30mins (80-95% of ME)

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