MOBILITY & WARM UP

2 rounds:
200-meter run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg

2 rounds:
200-meter run, faster
10 scap pull-ups
10 single-dumbbell deadlifts
10 sit-ups
10 kip swings
10 single-dumbbell goblet squats
10 hollow rocks

1 set:
10 x shuttle runs (1= 10mt out and 10mt back)

SKILLS & SPECIFIC WARM UP

Knees-to-elbows:
Kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 knees-to-elbows
Knees-to-elbows

DB Hang Squat Clean

3 dumbbell high hang power cleans
3 dumbbell front squats
3 dumbbell hang squat cleans
3 dumbbell hang squat cleans

1 round:
200-meter run
7 knees-to-elbows
3 double-dumbbell hang squat cleans

CONDITIONING

” EYE ON THE TARGET “

3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB/KB hang squat cleans #22.5/15

Post-workout
Accumulate:
50 alternating DB/KB renegade rows
Use workout load.