WARM UP
3 minutes jump rope
30 Hand-to-Hand Kb Swings
20 Alternate Kb Clean & Jerk
10 Boot-Strappers
5 Kb Windmill x side
MOBILITY & SKILLS
Front Squats – Jerk
CONDITIONING
On Continuos Running Clock Perform:
Front Squat
3 – 3 – 3 – 3 – 3
Rest as Needed
Start Weight at 60% BW; Add Weight Untill Failure
Rest 3′ Then
For Time
“You Spin Me Round”
For time
30 Hang Clean & jerk #50% 3RM Front Squat
After each lockout you must rotate 90-degrees with bar in overhead position
