(10-12 mins)
5 mins dynamic hips and thoracic

Banded squat/glute warmup
7/13 Front Squat/Back Squat
Complete 7 Front Squats, re-rack the bar and then complete 13 Back Squats after 2-3 breaths
In 17 mins perform 3 sets of 7/13 Front Squats/Back Squats
Complete all sets at 65% of your 1RM Front Squat, rest approx. 3 mins between sets
Without A Paddle
E3MOM x 5 sets:
200/170m Row Sprint (must be no more than 60 secs)
3 Position Power Clean (high hang, above knees, floor – T&G)

-The goal of this workout is to complete Cleans immediately after row, don’t “game it” and try and rest a minute after your row before you pick up the bar, 10-15 secs max.
-Start at 50-60% of your max Power Clean & increase as needed
-Score is heaviest weight achieved
-Stagger 2nd heat by 90 secs
Couch stretch 1-2 sets of 1-2 mins per side
Pigeon pose 1-2 sets of 1-2 mins per side
Stretch anything else that needs it!