Dynamic Warm Up- Mobility Prepare for:

A.Strength: E3MOM for 15 minutes
5 Fat Bar Single Leg Glute Bridge  https://www.youtube.com/watch?v=GNY0RKIvkH0

5 Weighted Dips, Strict or Progression

B.WOD:
3 Rounds for time of: 
5 Power Snatch 135/95  (115/85 95/65)
10 KB Deck squats Blu/Yel  https://www.youtube.com/watch?v=t5DjwAd5q20
10 C2Bar Pullups
15 Depth Box  squats 12” or use bumper plates 

Accessory Work
3 rds of max effort 1 Minute Echo Bike rest 3 minute between sets
3×3 Strict weighted Chin ups 


Cool down:
Bike,walk or row 3-7 min
Mobility static holds
Leg Wall Stretch Hold 1-2 mins per side
Foam roll,body

 

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