MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Kb Russian Swing
Station 4 – 5 Scap Retractions + 3 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm up

2 Rounds Not For Time

200 Meter Run

Directly Into..

2 Rounds:
3 Hang Power Cleans
4 Pushups
5 Air Squats

CONDITIONING

” Freshwater Fish “

For Time: 
800 mt Run

Directly Into…

10 Rounds: 
3 Hang Power Cleans #61/43
6 Push-ups
9 Air Squats