Warm Up
2 rounds

12 curtsy squats (6 each side)
10 slow to fast air squats
8 DB muscle snatch (4 each side)
12 light DB high pulls (6 each side)




Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Primer: glutes

3 sets

1. standing hip abduction x 8/side
2. side plank clam shells with hip raise x 8/side
3. glute bridges x 15
4. glute bridge with hip abduction x 15 https://youtu.be/lB_9IodRw0s


Strength
Squatober
5 reps @ 60, 65, 70, 75%


WOD

"Highmark"

AMRAP 12

2--4-6-8-10... keep adding 2 reps to each exercise until time expires
thrusters 95/65
power snatches 95/65
push ups
*use the same bar, same weight