20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch

Into a short barbell warm up

Weightlifting
Every 2:00 minutes, 6 Sets
3 Hang Power Snatch

Perform all sets between 75-85% of 1RM Power Snatch
Reset in the hip each time. Do not rush these and ‘touch and go’ them through
the hip. Embrace the time under tension.

“Storm”
18:00 minute AMRAP
3 Wall Walks
21 Wall Balls 20/14lb, 9/6kg
63 Double Unders

Primary Objective: Maintain under 3:00 minutes / round
Secondary Objective: Unbroken Wall Balls
Stimulus: Muscular Stamina and Interference

Athlete Strategy and Workout Notes:
There will be quite a bit of interference here so pace this one out to maintain just
under 3:00 minutes per round, which means that we should be in the range of
about 6+ rounds for this workout. Choose a pace on the workout that feels very
conservative from the onset with the goal of maintaining the steady pace
throughout or being able to pick things up slightly as you go

Recovery
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Click on the names of the stretches to see the demo videos.