MOBILITY & WARM UP
2 Rounds:
15/12 Cal Row + 10 Slow Air Squats + 6 Cossack Squats
15/12 Cal Row+ 20 Hollow Rocks + 10 Alternating Warrior Squats
15/12 Cal Row + 5 Walkout + 5 Inchwarms
15/12 Cal Row + 10 Superman Hold + 6 Waiter Squats (3 each side)
SKILLS & SPECIFIC WARM UP
Clean-Thruster
Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Clean + 5 Front Squat
CONDITIONING
“HAPPY BIRTHDAY COACH!!”
TIME CAP 25′
Buy in: 51 AB Mat Sit Ups
7 RNDs:
6 Squat Clean 52/35
6 T2B
6 Thrusters 52/35
6 BBJO 60/50
Cash out: 51 AB MAt Sit Ups