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

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean

In a 4-5 sets Build your 3 Reps Max of Ground To Overhead

1 Round
200m Run (Workout Pace)
10 Toes To Bar
1 Curtis P

CONDITIONING
“AND THEN WE FLY”
5 Rounds For Time in a 30 min TC
400m Run
20 Toes To bar
5 Curtis P #43/30

One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.