MOBILITY & WARM UP

2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats 
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press

Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Snatches + 5 Push Press

CONDITIONING

“CHE KALSU DICI”

For Time:
50 Thrusters #52/35

5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.