MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Jog
5 Slow Scap Retractions
5 Walkouts
5 Spiderman & Reach (each side)
30 sec Warrior Squats

SKILLS & SPECIFIC WARM UP

BleuClean – Clean warm up
Empty barbell 2 rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stict Presses (behind the neck)
5 Stiff Legged Deadlift

Add a very light load, followed by 2 Rounds of
5 Hi Hang Power Clean
4 Hang Power
3 Power Clean

2 Rounds:
3 Power Cleans, 3 Bar-Facing Burpees
2 Power Cleans, 2 Bar-Facing Burpees
Rest 1 minute between.

One round at workout intensity:
5 Power Cleans, 5 Bar-Facing Burpees
2 Power Cleans, 2 Bar-Facing Burpees

CONDITIONING

“Black and Blue”

5 Rounds for Time
10 Power Cleans #52/35
10 Bar-Facing Burpees