MOBILITY & WARM UP

EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches
Station 5 – 10 AbMat Sit-Ups + 10 Hollow Rocks

SKILLS & SPECIFIC WARM UP
Clean Warm Up – 2 Round, increase pace as we feel out the combination:
25 Double Unders
10 Push Ups
3 Power Clean

CONDITIONING 
“HERO CLUB”

AMRAP 18′
75 Double-Unders 50 50 Push-ups 25 Deadlift #1.2 BW