MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
Clean – Clean Warm up

CONDITIONING

“HANG SQUAT CLEAN”

Every 3 min per 21 min
2-2-2-2-2-2-2
Hang Squat Clean

Build up in weight