Movement Prep: (10)
3x
High Knees
Butt Kickers
High Knee Crossover
High Knee Lunge
Side Lunge
Inchworm
ISO Stability: (10)
3x
Pillar to Plank Press Up – 10 reps
Alternating Reaching Hands Pillar Holds – 10 reps (5 RT/ 5 LT)
Supine Scapula Retractions – 10 reps
SWOD: (20)
Front Squat
1x5 @ 45%
1x5 @ 50%
1x20 @ 55% or add 5# to last 1x20
DWOD: (10)
KB Snatch Test
5min AMRAP
KB Snatch 55/35 (These are swinging snatches...you can rest in he rack position, you can alternate hands as much as you need/want)
Recovery: (10)
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10x Pass Thru
Arm Swings from Dutch
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