A. EMOTM 15 min:

1. 2x 1 snatch grip DL + 1 hi hang  power sntatch. Progress weight as form allows.

2. 20 total reverse plank marches

3. 20 m Slam ball Carry.  Heavy as form allows.

B1. 5 min of sumo-deadlift  practice 

C1. 8 RFT:

-4 sumo deadlift (225/153; 185/123; 155/103)

-8 box jump/step down

-12 total 1-arm DB OH alt. lunge (50/35; sub to front rack as needed)

1 min rest 

C. Stretch: :30 sec per side pidgeon :30 sec per side half-frog pose :30 sec child’s pose :30 cobra or sphinx pose (prone on elbows) :30 sec per side calf stretch