Movement Prep

Hip Flow 1x5 ea

Mini Band Monster Walk 1x20 ea

Mini Band Fwd/Rev Crawl 1x20 ea

Mini Band Lateral Crawl 1x10 ea

TGUs 1x5 ea (20kg)

Block 1

Every 2 minutes, for 16 minutes (8 sets):

2 Snatches + 1 Overhead Squat

Block 2

Every 2 minutes, for 8 minutes (4 sets)

5 Front Squats

5 SA KB Push Press (24kg)

Met-Con

For Time

18-12-6

Pull-ups

KB Swings (24kg)

Mobility

Lower Body SMR

Adductors

Quads

ITB/TFL

Glutes 

Comment