WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Hang Power Clean ( Empty Bar )
10 Shoulder Press
5 Overhead Squats
MOBILITY & SKILLS
Clean Warm Up
CONDITIONING
On the 0:00…
For Time:
25 Facing Bar Burpees
50 Power Clean #43/29
75 Calorie Row
On the 15:00…
For Time:
20 Burpee Pull Ups
40 Wallballs #9/6
60 Calorie Air Dyne
On the 30:00…
For Time:
15 Burpee Box Jump Overs #60/50
30 Overhead Squats #43/29
45 Double Unders
