MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
5 Power Clean
5 Burpees
5 Squat Clean
Round 2:
5 Clean
5 Facing The Bar Burpees
2 Clean
2 Facing The Bar Burpees
CONDITIONING
“THE USUAL PATTERN”
For Time:
21-18-15-12-9-6-3
Clean #43/30
Facing The Bar Burpees
