MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Rounds

A:
9 American Kettlebell Swings #24/16
6 Burpees
3 Ground-to-Overheads #43/30

B:
Wall Ball

CONDITIONING
“DORIE”

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then:

Partner A completes 1 round of:

15 American Kettlebell Swings #24/16

10 Burpees

5 Ground-to-Overheads #43/30

While Partner B performs:

Max Wall Ball Shots #9/6

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)