Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3 sets:
8x Tempo Banded Goblet Squats 33X1
10x Single Arm Dumbbell Lawnmower Row (each arm)
10x Single Leg Glute Bridge+ Dumbbell Floor Press

High Hang Snatch + Snatch below the Knee + Snatch (2×1 (1 +1+1) @ 65% 3×1 (1+1+1) @70%)
from the floor, perform the prescribed number of High Hang Snatch at deepest squat depth, followed by the prescribed number of Snatch from just below the knee, followed by the prescribed number of full Snatch
Front Squat (8-8-6-6-5)
Start at 60-65% and build

Pre-MetCon Warm-up
1 Set (at workout pace):
2 Front Squat (at workout weight)
2 Toes to Bar
1 Shoulder to Overhead (at workout weight)
1 Bar Muscle Up

16:00 TC Total
8:00 each set
Metcon (Time)
Front Squat (135/95)
Toes to Bar

– At 14:00-

Shoulder to Overhead (135/95)
Bar Muscle Up

How to Pace: ATTACK! Weights are moderately light and reps are not crazy high so lets get after it.

How it should Feel: CARDIO and GRIPPY! When reps can be completed unbroken there’s not much more to say other than hang on and don’t stop moving.

3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans

Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)