MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson 
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats

SKILLS & SPECIFIC WARM UP Front Squat –
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean 1 Rounds 30 sec Row, 5 Front Squats #40%, 6 Facing The Bar Burpees, 10 SIt Ups 1 Rounds 150mt Row, 3 Front Squats #70%, 5 Facing The Bar Burpees, 10 AB-Mat Sit Ups

CONDITIONING
“WAITING OPEN”

5 Rounds For Time 250 mt Row
20 AB-Mat Sit Ups
15 Facing The Bar Burpees 10 Front Squats #60/40