MOBILITY & WARM UP
On 10 minutes Running Clock for Quality
15 Double Unders or Line hops (Over and back = 1 line hop)
20 Alternate Single Leg Glute Bridge
15 Air Squats
2-3 Sets*
10 Odd- Object Squat Cleans
10 Odd-Object Strict Press
Work up in weight each set
CONDITIONING
“BURNT”
AMRAP 12:
2 Odd Object Squat Clean and Jerks
2 Odd Object Thrusters
30 Double Unders / Line Hops
4 Odd Object Squat Clean and Jerks
4 Odd Object Thrusters
30 Double Unders / Line Hops
6 Odd Object Squat Clean and Jerks
6 Odd Object Thrusters
30 Double Unders / Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round
Stop at the shoulder on the clean before driving the object overhead in the jerk
Body Armor
Part A) 5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Part B) Not for Time:
20 Slow Cossack Squats (10 per side)