WARM UP
Complete 3 Rounds Not For Time
10 Push Ups
20 Double Unders / 40 Skips
20 PVC Pass Throughs
10 Cal Row/100m Run
MOBILITY & SKILLS
Shoulders – Jerk – Clean Warm Up
CONDITIONING
“GWEN”
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.
