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 – Jerk

EMOM 8′
1- 7/5 Cal Row
2- 3 Clean & Jerk Athletes should build up heavier than the weight they plan to use in
the workout.

CONDITIONING
“SCARY 21”

Every 3 minutes for 7 Rounds
Buy In 15/12 Cal Row

AMRAP IN REMANING TIME
5 Ground To Overhead #52/35
5 Facing The Bar Burpees