MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups

2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“FRANABEL”*
For time – 8’ TIME CAP
21-15-9
Power Snatches
Pull ups

Weights:
RX – M35 – M40: 60/40 Kg
M45 – M50 – SCALED – TEEN: 50/35 Kg

*compare to 12.10.18