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