Warm UpTwo sets of: Good mornings x 20 repetitions Air Squats x 20 repetitions Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters

Mobility: Twisted Cross (pec stretch) x 30 seconds (each arm)

Band squats (upper) with a partner: have the athlete place both hands inside a resistance band with the backs of the hands against the band.  Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.  6-10 reps each

Primer: One set of: Wall Slides x 40 reps (or 2 minutes)


Option 1 – Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks x 12 reps

Option 2 – Every 30 seconds for 2 minutes (4 sets) of: Back-To-Wall Handstand Hold x 15 seconds

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Snatch Grip Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

Primer: 3 sets of 3 reps tall snatch- start with empty barbell and add light load 3 sets of 2 reps snatch balance- light load and build

WOD 5 RFT 30 air squats 15 power snatches 95/65 25 DUs or 50 singles