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
