MOBILITY & WARM UP

On a 8:00 Clock
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats

SKILLS & SPECIFIC WARM UP
Clean

8 Clean Deadlift
8 Push Jerks + 3 Jerks (empty barbell)
8 clean deadlifts to mid-thigh
8 clean deadlift and shrugs
8 muscle cleans
8 hang squat cleans
8 squat cleans

build in 10 min first attempt

CONDITIONING
“SQUAT CLEAN”

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean