MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run
20 Plank March
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP 

Burgener Warm Up

CONDITIONING
“those who make mistakes pay”

4 Rounds For time
400 mt Run
20 Lateral Burpees
10 Power Snatch #53/35
Time Cap 16 minutes