CrossFit
Overhead squat 3×1/85-90%
Front squat 3×1/85-90%
Back squat 3×1/85-90%

3-5 Rounds
30 Double-unders
15 Power snatches
*Do all exercises unbroken. Full recovery between exercises. Try and stand straight up on the Snatch. Set your rope down every time. Set up: Do the double-unders then turn 90′, recover, Snatch, 90′ turn, recover and go. Do not mill or move around when recovering!

am
Hike 5-10 miles.
Stretch 10-15 minutes when finished
pm
Foam Roll
Monostructural Movement
Active Warmup
Dynamic Warmup
Joint Mobility
Muscle Activation
Core
- Hyper Row w/Plate 3×10
- Seated Twists 3×10
Balance Warmup
Functional Movement
- Bar Warmup
Reactive Warmup
Resistance Training
- Chin Ups 3×10
- Dive Bomber Push-Ups 3×10
- Supine Bar Row 3×10
- Dips 3×10
- Body Bridges 3x30sec.
- Transverse Lunge 3x10ea.
- GHD Side-Bend 3x10ea.
- Knees-to-Elbows 3×10
- Lateral Band Walks 3x10ea.
- Band Int/Ext Rotators 3x10ea.

DeadLift 8/40% 6/50% 5/60% 5×5/70% 8/60% Failure/50% (Rest 45sec to 1min / Tempo 1-1-Explode)
Bent Over Row 8/40% 6/50% 6/60% 3×6/65% (Rest 45sec to 1min / Tempo 1-1-1)
*Tempo (Eccentric, Static, Concentric)

pm
1. Muscle Snatch w/straps 5×2-3/80-85%
2. Push Jerk Recovery (power style) 5×3/100%+10kg of 1RM Jerk
3.  1 Arm Kettlebell or Dumbbell Press 5×5-10
4. Seated Good Morning 5×5
5. Full GHD 5×5-8