MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
buil in 7 min first attempt
CONDITIONING
“HANG POWER CLEAN & JERK”*
Every 3 min per 21 min
3 Hang Power Clean & Jerk
