MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
CLEAN & JERK

CONDITIONING
“BIG POWER”

5 Rounds, 3 min each:
400m Run
Max Reps Power Clean &
Jerk #60/40
*Rest 2 min between
each round