MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up 3/4 set for building your working weight on the Barbell:

CONDITIONING

“WAITING OPEN 20.?”

5 Rounds for Time:
25 Toes to Bar
15-13-11-9-7 Hang Power Clean #61/38
7-13-11-9-15 Calorie Row

Time cap 15′