WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Push Ups Hand Release
30 Squats
20 Butterfly Sit Ups
10 Superman hold
MOBILITY & SKILLS
Dynamic stretch – Clean Warm up
CONDITIONING
“LINDA”
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift #1.5 BW
Bench Press # BW
Clean #3/4 BW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 10-1.
Scaled version:
Choose appropriate weights so you can safely complete all 10 rounds
ACCESSORY WORK
Standing halo (using a weight plate) 3×10 each direction
Barbell rollout 3×10-12
Barbell Russian twist 3×20
Barbell good mornings 3×15
