MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
9 DB Sit-ups #22,5/15
6 DB Power Clean #22,5/15
3 DB Push Jerk #22,5/15

CONDITIONING

“SPIRITI DEL DUMBBELL”
AMRAP 12′:
12 DB Sit-ups #22,5/15
7 DB Power Clean #22,5/15
5 DB Push Jerk #22,5/15