MOBILITY & WARM UP

2 Rounds:
20 Double Unders + 10 Slow Air Squats
20 Double Unders + :30s Alternating Warrior Squats
20 Double Unders + 10 Light Russian Kettlebell Swings
20 Double Unders + 5 Inchworms

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman

SKILLS & SPECIFIC WARM UP

Front Squat – Kipping

Barbell Warmup (empty BB):
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats + 5 Hang Muscle Cleans + 5 Hang Squat Cleans
2 Rounds
200 Meter Run
7-5-3:
Front Squats
Pull Ups / Chest To Bar

CONDITIONING

“Lucky Squat”

For Time:
400m Run, 21 Front Squats #52/35, 21 Chest To Bar
400m Run, 15 Front Squats #52/35, 15 Chest To Bar
400m Run, 9 Front Squats #52/35, 9 Chest To Bar