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 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter