MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP 

Clean Warm Up

STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat

CONDITIONING
“LETHAL CHOICE”

4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes