MOBILITY&WARM UP

1 round
10 Samson lunge steps
20 Shoulder taps
10 Single arm High Pull
20 jumping jacks
1 min Slow single unders

1 round
10 Alternate Spiderman & Reach
20 Shoulder taps
10 Single arm Press x side
20 Jumping jacks
1 min Single Unders Slow & high

1 round
10 jumping air squats
20 shoulder taps
10 Single arm Push Press x side
20 jumping jacks
1 min Double Unders

SKILLS & SPECIFIC WARM UP
Clean – Push Press – GHD Sit Ups

8 hang clean pulls
8 hang muscle clean
8 tall clean
8 hang power clean

then:

4 strict presses
8 dip and holds
8 dip and drives, slow
8 dip and drives, fast

then:

5 GHD sit-ups to parallel
5 full range of motion GHD sit-ups

CONDITIONING
“FAT GRACE & FRIENDS”
For time:
100 double-unders
75 hang power cleans #35/25
50 GHD sit-ups
75 push presses #35/25
100 double-unders