Rack CIty

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

STRENGHT
Clean and Jerk Complex

In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk

CONDITIONING
“Rack City”

For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats