WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
:20 Alternate Samson Stretch
:20 partial wall-walk hold

1 set
:30 Alternate Samson Stretch
3 wall walks

1 set
:30 Alternate Samson Stretch
5 wall walks

SKILLS & SPECIFIC WARM UP
Squat Clean – Push Jerk

AMRAP 5

10 Min To build up Weight for first Rounds
2 Squat clean & Jerk

CONDITIONING

“HEAVY DAY SQUAT CLEAN & JERK”

every 2,30 min x 8 rounds
2 Squat Clean & Jerk