WARM UP:

Set 1:

Every 2:00 for 5 sets:

:20 Walking Hamstring Scoop Stretch
:20 Good Morning + Jump
:20 Duck Walks
:20 Lateral Hops

Set 2:

Every 1:00 for :40 work sets:

1) Box Step Over // Stay low, step over the box in a squat position th
feet touch the top
2) Box Step Over // Turn 180 degrees on top of the box.
3) Box Jump Over // Stay low.
4) Box Step Over // Stay low and turn 180 degrees on top of the box.
Step down backwards off the box
5) Burpee Box Jump Over // Step down into and step up from the
burpee

SKILLS & SPECIFIC WARM UP
Clean Practice (clean Deadlift-Clean Pull-Power Clean)

SKILL WORK:
In 10 min For Load
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

2 Sets:
3 Unbroken Deadlifts (workout weight)
3 Burpee Box Jump Overs (workout height)

CONDITIONING

“TABLE OF THE THREE”

AMRAP 10:
3 Burpee Box Jump Overs #60/50
3 Deadlifts
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

RX: #102/70 – Int: #82/55 – Beg: #52/35

Continue adding 3 reps to each
movement until time expires.