MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Row (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach 
After the 15 – 30sec Walkouts 
After the 10 – 30sec Reverse Samson Then:
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans

SKILLS & SPECIFIC WARM UP Rope Climb
400 Meter Run
2 Rope Climbs
5 Power Clean and Jerks

CONDITIONING BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30 “BIRD BOX”
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks #52/38

Scaled Version 800 mt Run – 10 Chest To Bar – 30 Clean & Jerk #35/20