A. GENERAL (5 min)
2:00 row or machine
2 rounds
25' Samson stretch walking lunges
25' Lunges + twis
25' Walking Knee tucks
25' Walking Quad stretch

B. MOBILITY / ACTIVATION (2:00)
Bridge + Reach
20 total reps

C1. SPECIFIC (10:00)
Snatch Balance, focus on the seep of lockout
3-5 Behind the neck snatch grip push press: https://youtu.be/Tx60WVw17-4
3-5 Behind the neck snatch grip push jerks
Snatch balance
—
Ramp up

C2. SPECIFIC
Wall Walks
3-5 Pike against the wall
3-5 Pikes + steps
3-5 Wall Walks or Half wall walks or Inchworm Walks

E3MOM x 6

Alternate between:

1. Row 500/400m
100' Walking Lunges, unweighted

2. 1000/800m Bike
5 Wall Walks

Score: Checkmark
TC: 18 minutes
KG: N/A

Scaling Options
Beginner
Alternate between:
1. Row 2:00
25-50' Walking Lunges, unweighted

2. 2:00 Bike
5 Inchworm walks

Intermediate
As written, reduce wall walks reps to 3

HIp 90/90 Raises
2 x 10 total reps

Goal: HIp Mobility