MOBILITY & WARM UP 3 Rounds Not For Time 20/15 Cal Row 30sec Alternating Samson Stretches 1 Round of Strict Cindy 25/15 Cal Bike 30sec Spidermans & Reach
MOBILITY & SPECIFIC WARM UP Clean & Jerk – Clean Warm Up ; Then: 3 Rounds of the “Clean Barbell Warmup” 3 Deadlifts + 3 Hang Muscle Cleans + 3 Strict Press + 3 Good Mornings + 3 Front Squats + 3 Hang Squat Cleans + 3 Squat Clean Rest : 30 sec between rounds
CONDITIONING “HEAVY COMPLEX” In 15 Minutes Time Cap: Build to a 1RM of: 1 Squat Clean 1 Hang Squat Clean 1 Jerk