MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
1 Rounds Not For Time
300 Mt Run
12 Alternating Db Push Ups #22,5/15
6 Alternate Db Snatch #22,5/15

CONDITIONING

“CRAWLER”

FOR TIME: TIME CAP 25′
2400 Mt Run
48 Alternating Db Push Ups #22,5/15
24 Alternate Db Snatch #22,5/15