WARM UP

1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups #60/50

1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups #60/50

2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs #60/50
– Rest 1:00 between sets.

SKILLS & SPECIFIC WARM UP
Overhead Squat.

In 10 minutes Load
3 sets:
5 deadlifts
5 overhead squats

Then:

1 Set:
6 Burpees Box Jump Over
5 Deadlift #0.8 BW
4 Toes To bar
3 Overhead Squats #0.5 BW

CONDITIONING

“THREE IS BETTER THAN ONE“

3 Rounds For Time:
18 Burpees Box Jump Over
15 Deadlift #1.2 BW
12 Toes To bar
9 Overhead Squats