WOD

Mobility
Foam Roll: T-Spine, Hip Flexors, Legs

Primer
15s e/arm Single Arm Planks (face down)
10 Alt Tripod w/ OH Reach
15s Skater Squat Holds
5e/leg Hip Airplanes

Strength
Front Squats: Warm-up to 70%, then perform 3 sets of 4

Conditioning
3 Rounds for Total Reps
4 Minute AMRAP:
5 Hang Power Snatches (95/65) | (115|85)
10 Box Jump Overs (24/20)

Rest 2 Minutes

4 Minute AMRAP:
5 Clean and Jerks (95/65) | (115|85)
10 Toes to Bar | 4 Bar MU

Rest 2 Minutes

4 Minute AMRAP:
10 Deadlifts (95/65) | (115|85)
20 Abmat Situps

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