Dynamic Range of Motion
Cossack Stretch
Kneeling Hip Flexor/Hamstring Stretch
Dog Up/Dog Down

Barbell Skill (20 Minutes)
CrossFit
Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Strength & Conditioning
A) Strict Press 3 x 5, rest 45 seconds
B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

Conditioning (12 Minutes)
“Fran”
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

Bodyweight Skill (10 Minutes)
3 x 40 seconds on/20 seconds off Hollow Holds
3 x 40 seconds on/20 seconds off Arch Holds

Principles that Apply to All Athletes – Travis Mash