MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Mountain Climbers
20 Alternating Reverse Lunges

Set 3
200 mt Run (Fast pace)
20 Double Unders
20 Down Under & High Jump

MOBILITY & SKILLS
Clean Warm up – Thrusters

EMOM 9′
1- 30 Double Unders
2- 7 Thrusters Athletes should build up heavier than the weight they plan to use in
the workout.
3- 5 Clean

CONDITIONING
“SCARIE CIPPER”

For Time
100 Double Unders
21 Thrusters
15 Clean
100 Double Unders
15 Clean
21 Thrusters
100 Double Unders

Every Minute on The Minute, perform 3 Bar Facing Burpees

At minute 0, start with 3 Facing Bar Burpees

Choose a weight thath’s challenging to do unbroken set of 21 Thrusters with:

60/43 – 52/35 – 42/30 – 35/25