WARMUP
## 30 Seconds
Active Spidermans
Air Squats to Medicine Ball
PVC Pass Throughs
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side)
Push-up to Down Dog
Air Squats to Medicine Ball
PVC Overhead Squats
## Body Positions
### 2 Sets
20 Seconds PVC Hollow Hold
10 Seconds Rest
20 Seconds PVC Arch Hold
10 Seconds Rest
20 Seconds PVC V-Ups
10 Seconds Rest
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY (12:00 – 15:00)
## PVC Lat stretch- 1 minutes
## Barbell Ankle Stretch: 1 Minute
# TEACHING
## WALLBALLS
### Movement Prep
5 Pausing Front Squats
5 Push Press
5 Wallballs
## TOES TO BAR
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
## Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## POWER SNATCHES
### Movement Prep
3 Hang Jump Shrugs (Elbows Locked)
3 Hang High Pulls
3 Hang Power Snatches
3 Power Snatches
## OVERHEAD SQUATS
### Movement Prep
5 PVC Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Overhead Squats (No Pause)
# PRACTICE ROUNDS
## 1 Round
*With Empty Barbell:*
5 Toes to Bar
5 Wallballs
5 Power Snatches
5 Overhead Squats
1 Round
*With Workout Weight Barbell:*
3 Toes to Bar
3 Wallballs
3 Power Snatches
3 Overhead Squats
WOD
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
