GROUP WARMUP
2 sets –
:30 Bike
5 External oblique opener with leg raise
5 Goblet Squats (3 sec tempo)
10 Foam roll wall slides
:30 Frog stretch

BARBELL
Every 2 minutes for 12 minutes:
1 Snatch Liftoff + 1 Segmented Power Snatch (pause below knee)
50-60%

STRENGTH
Circuit 1:
3 sets –
100 ft Rope pull
10 Dumbbell floor press

Circuit 2:
3 sets –
5 Single arm Dumbbell Press with other arm Kettlebell front rack hold
into
50 ft Single arm dumbbell overhead carry with other arm front rack Kettlebell hold
*Single arm left then single arm right*

Circuit 3:
4 Sandbag squats (Heavy)
rest
8 Sandbag squats (Moderate)
rest
12 Sandbag squats (Light)
*Warmup to heaviest weight in 2-3 sets

HAPPY BIRTHDAY JOE PORTER!