Warm Up
800 m run
Posterior chain stretching
Quad stretch on the wall
Oly/Gymnastics
EMOM 12
Odd -10 Medball GHD Sit-ups (touch the ground, touch the pad) / weighted KB ab mat sit ups
Even -2 heavy Hang Power Cleans
Strength
Deadlift
5-5-5-5
-Start from a dead stop each rep.
WOD (15 min)
21-15-9
Power Snatch (115,80)
Thruster