MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Frontt Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time
6 Burpees + 6 Alt Dumbell Snatch
4 Burpees over the DB + 4 Alt Dumbell Snatch

CONDITIONING

“THE PUNISHMENT“

For Time
40 DB Facing Burpees
40 Alt DB Snatch #22.5/15
40 DB Facing Burpees
40 Alt DB Hang Clean & Jerk
40 DB Facing Burpees
40 Sit Ups

Time Cap 20′