Dynamic Warm-Up – Mobility Prepare  for..

Primer: 
Coaches Choice

A:Strength:
15 Minute E3MOM Complete the following: ( In teams of 2-3 as needed)
3x Banded Sumo DeadLifts
8-10 Strict Dips Rings or Horns
(Simple method maybe extra loop https://www.youtube.com/watch?v=Sf9LgeDCdtQ stay light at first and work up to heavy 3)

B.WOD:  
12-9-6 of: 0:0-05:00
Power Snatch 115/75
Lateral Bar over Burpees

Rest 05:00-09:00 4 mins

12-9-6 of: 09:00-14:00
Lateral Bar over Burpees
Power Snatch 115/75

Scale:
Power Clean 95/63 75/55 55/35 to be able to bar cycle in 2-4 reps


5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.

 

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