WARMUP
1) 30' HIGH KNEE STRETCH 30' QUAD STRETCH 30' TOE PULLS 30' WALKING LUNGE 10 SCORPION 2A)2X10 BAND PULL-APARTS 2B)2X5 BANDED GLUTE WALK (F/B/R/L) FITNESS 1)5X3 CLEAN + JERK 2)3X5 PUSH PRESS 3A)3X20 BANDED GOOD MORNINGS 3B)3X10 STRICT TOES TO BAR OR PROGRESSION PERFORMANCE 1)6x1 SNATCH (1@80, 1@85, 1@90, repeat) 2)5x1 HANG CLEAN + PAUSE DIP JERK @ 75 OF CJ 3A)3X10 GOOD MORNING 3B)3X10 STRICT TOES TO BAR WOD FOR TOTAL TIME 6 rounds :30sec THRUSTERS @ 95/65 Rest exactly 1:00 between rounds *rounds are :30 all out effort
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