MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Clean Warm Up – Push Jerk

CONDITIONING
“CIP’N DALE”
AMRAP (with a Partner) in 30 minutes

Buy in
800 meter Weighted Run, Then:
20 Rounds I Go You Go Of:
1 Complex @60/40
In Remaning Time
Max Cal Row

Complex: 3 Hang Power Clean + 2 Push Jerk + 1 Front Squat