Dynamic :

A) Pass Thrus (standard + side specific)
B) Inch Worm - length of room
C) 1:30 of official Thunder Valley Warmup

Mobility :
A) Lat Band Stretch
B) Calf Smash

Clean and Jerk (Warmup for 6 mins,EMOM for 12 min do 3 reps at 75%)
**This is not a build up set. Stay at same weight. Emphasis is on touch and go technique.**

Metcon (AMRAP - Rounds and Reps)
7 Minute AMRAP of :

70 Meter Run
7 Shoulder to Overhead (11/85)
7 Burpees
7 Box Jumps
Double-Unders (Extra Credit )

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