Lauren Farmhouse winner.jpg

Cardio of choice (bike/row/run/jump rope) for 1-2 mins then samson stretch down, spiderman stretch back, 10R/10L GMB hip opener, 5 slow squats, 5 downdog-plank-cobra transitions, 10 plank shoulder taps


1 Snatch+ 1 Snatch Balance+ 1 OHS for 6 building singles

1 DB Power snatch + 2 OH DB squats + :15 OH Hold per arm ...on the DB OHS have them squat to a target high enough that they keep form -box, bench, ball, etc.



21 wallball(20/14)

7 PowerSnatches(95/65)