STRETCHING/ WARM UP

• 3X30s STAGGERED STANCE FORWARD FOLD/SIDE + 10 QUADRUPED FIRE HYDRANT RAISES/SIDE

ACCESSORY WORK

• A) 4X10 BARBELL WEIGHTED BENCH GLUTE BRIDGE (REST 1 MIN)

• B) 4X14 ALT. COSSACK SQ (WEIGHTED OPTIONAL, REST 1 MIN)

CONDITIONING

3 SETS FOR TIME

• 400M RUN

  THEN 2 RDS

• 2 WALL WALKS

• 12 SINGLE ARM DB HANG PWR SNATCH 50/35 LBS (6R/6L)