WOD
Mobility
Foam Roll: T-Spine, Lats, Quads
90/90 Hip Stretch
Kneeling Stretch
Primer
20/16 Calorie Row
2 Sets
30sec Side Plank (e/side)
5 Hip Airplane (e/side)
15sec 1/3 Skater Squat Hold (e/side)
Strength
Back Squat: Build up to 65%, then for perform 5 reps every 90 seconds for 6 Rounds.
Conditioning
For Time (15 Minute Time Cap):
3 Rounds
15/13 Calorie Row
10 Power Snatch (95/65) | (115/85)
Rest 3 Minutes
3 Rounds
8 Bar Facing Burpee Over Bar
10 Front Squats