Warm-up

• 400m Run
• 250m Row –then– 2 Rounds of:
  • 15 Kip Swings
  • 15 Push Ups
  • 15 V-Ups
• 30 Second stretches each side x2: -Calf Stretch -Hamstring Stretch

Movement Prep 15 minutes

OLY WORK

• Muscle Snatch
  • 7 x 1
  • Working on developing your speed moving the barbell from the knees to the overhead position.

Quality

• 3 rounds for quality of:
  • 10 Bulgarian Split Squats