WARM UP: 2 Rounds 10 Judo Push Ups 20 Downward Dog Alternate Toe Touch 30 Standing Leg Swing (front) each leg 40 Slow Single Unders 30 Standing Leg Swing (across) 20 Lateral Squat (10R+10L) 10 Walkout 200 mt Jog
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Clean Warm Up
CONDITIONING
“Give me Five”
In a 6′ Window:
400mt Run
AMRAP:
12 Squat Clean #0.75 BW
12 Box Jump #60/50
Rest 2′
In a 6′ Windows
400mt Run
AMRAP:
9 Squat Clean #0.75 BW
9 Box Jump Over #60/50
Rest 2′
In a 6′ Window:
400mt Run
AMRAP:
6 Squat Clean #0.75 BW
6 Burpees Box Jump Over 60/50