Warm Up

Run down, back pedal back*
Inchworm down, Spiderman back
Run down, back pedal back*
Ninja Lunge down and back
Run down, back pedal back*
Inchworm down, Spiderman back
Run down, back pedal back*
*Ascending speed (increase speed with each run set)

Barbell Warmup
(P. Snatch, OH Squat, Squat Snatch)

Mobility:
~Banded Hip
~Banded Squat
~T Spine (barbell & Foam roller)

Performance & Sport

A. Snatch (12-15:00)
3x3
3x2
3x1
*all sets climbing

B. "Red Light District"
Teams of 2, For Time:
30 Power Snatches (135/95)
50 Pull Ups
80 Double Unders
30 OHS (135/95)
50 T2B
80 Double Unders
30 Squat Snatches
50 Box Jumps
80Double Unders