Pre Warm-Up

3 Rounds 

20 Lunges 

10cal Row 

+

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

10 Squats 

Warm-Up

Dynamic 

Squat Drills With Plate 

Strength

A.) Front Squat 

1.) Work To 92% For 1×3 

2.) Drop 30/20 For 3×3 

*Drop 45/25 If 1RM Is Greater Than 365/185

*After Each Set, Perform 8reps, Parent Hamstring Work 

WOD

3 Sets 

400/300m Row (Goal = Sub 1:40)

12 Power Unbroken Snatch @ 95/65 

90sec Rest 

3min Rest 

3 Sets 

400m/300m Row (Goal = Sub 1:40)

10 Hang Squat Clean @ 135/95

Cool Down 

1.) 5min bike – moderate 

2.) Spend 10min on problem areas