Warm Up 2 Rounds:100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Snatch Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches

5 Overhead Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy Let's work on the last 2 exercises in this video

Warm up for all 4 barbell movements and loads then...

WOD Teams of 3 "Ride the Wave" 45 cal row- one person in the team always holds a plank during the row, one rests, one works 60 thrusters 95/65 60 cal row 50 power snatch 115/85 75 cal row 40 front squats 155/105 90 cal row 30 clean and jerk 185/125