MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“8 BALL IN THE HOLE”

EMOM 8
Minute 1 – Max Cal Row
Minute 2 – 10 Thrusters #62/43

Then:

AMRAP 8 Min
20 Wall Ball
250 mt Row
20/14 Sand Bag Pull Through #25
50 Double Unders

Then

EMOM 8 Min
Minute 1 – Max Calorie Ski Erg
Minute 2 – 8 Clusters #62/43

Then

In a 8 minute windows
40 Wall Ball
500 mt Row
Max Double Unders in Remaning Time