Warm Up
2 rounds
200m
5 yoga push ups
10 goblet squats- slow to fast up
5/side DB high pulls
5/side DB strict press




Mobility Primer
2 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip
B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.
C. 5 x each side calf eccentrics- on a plate, raise up with two feet and down slowly with one.



Strength
3 sets

A. Bulgarian split squats x 10 reps each side
B. DB step ups x 5 each side
*each of these should be heavier than the last time
*rest after each set



WOD
"Get Fitter"
3 sets each for time
15-12-9 cals on a machine
8-6-4 DB alternating snatch- heavy 70/50 50/35 40/25
Rest 2:00 between sets