Warm up: 7 Good Morning, 5 pass throughs, 5 push ups, 30 DUs (1 minute DU practice)
Bring Sally Up- Air Squats as a group.

3 mins roll out

Strength: Over head Squat - 14 mins
1x4 @65%
2x3 @75%
2x2 @85%
1x1 @95%

2 mins to set up equipment for WOD
2 mins to warm up power snatch/clean

WOD A: 6 min EMOM
Odd min: 2 Power Snatches 145/100 (70%-75% Snatch)
Even min: 4 Cleans 145/100 (use same weight)

WOD B:
400m Run
12 Plyo Push Ups 45# plate
12 jump squats
12 pull ups
12 Ground to overhead 45/25 plate
48 DUs (144 singles)
24 Toes to bar
24 air squats
24 Sit ups
24 overhead lunges 45/25 plate
400m row

(Half can row first if not enough rowers)

Mobility: quads, wall stretch, shoulders

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