-Dynamic Warm-up (0-3 mins),
-Shoulder Mobility (3-5 mins) of 15 PVC Pipe Pass-throughs, 10x forward and backward Windmills, 90 degree Peck Stretch (on wall), Child’s Pose

Activation (5-10 mins): 2 rounds of
7x Burpee broad jumps
14x walking lunges
7x Russian baby squats

WOD: Complete 4 rounds of
Min 1: 1 round of strict Cindy (5 pullups, 10 pushups, 15 squats)
Min 2: 15/12 Ski Erg / Row
Min 3: Max Clean and Jerk (135/95/65#)

Cool Down and Active Therapy (Optional)
-2 mins each: Banded Hamstring Distraction, Pigeon pose, Thread the Needle, Puppy Dog Pose, and Dragon pose
-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)

Coach Shinda’s Conditioning and Core (optional):
-This is PR conditioning event of the Week*
4-5 miles conducted at ME
-3x 2 min APFT Sit-ups @ 70% of ME (rest 2 min between each set)

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