Warm up: 2 Rounds: 30 sec jump rope or light jog 10 air squats 8 inchworms with push-up 10 glute bridges 20 sec plank hold Focus: warm the core and posterior chain. Mobility + Activation (3–4 min) 2 Rounds: 10 PVC pass-throughs 8 PVC good mornings 8 front rack lunges (PVC or empty bar) 10 scap push-ups 20 sec world’s greatest stretch (each side) Focus: shoulders, hips, and thoracic mobility. Movement Prep (3–4 min) 2 Rounds: 5 deadlifts (empty bar) 5 hang power cleans 5 push

WOD 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 35-lb dumbbell, 20-in box Power Cleans 5x5

FOR TIME: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell