Dynamic Warm-Up – Mobility Prepare  for..

A.Strength: 18 Minute E2MOM
3-3-3 Strict  Press
2-2-2 Push Press  
1-1-1 Push Jerk     

*Load should stay the same for each set and build between movements

Primer:  (In teams of 2 if large class or space is an safety issue, Alt front rack DB/KB )
2rds start light build to wod lbs
4x 20” Box step ups 95/65 Back racked
4x T2Bar

15 minute time cap to complete
5 Rounds of:
8x BB weighted 20” Box step ups 95/65 Back racked  
10 T2Bar
** Do 2 burpees fo every time you break on T2Bar or K290 once completed T2Bar

*Scale BB 85/55 75//45 65/35  12” box step up
Goal is use front step leg to step up. Avoid hopping off back foot to step up.
T2Bar go “UB” . K290 for progression

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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