MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 20 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Push Jerk Then:3 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Front Squats + 5 Hang Power Cleans + 5 Push Jerk
Increase weight gently every rounds

CONDITIONING
Push Jerk
5 – 3 – 3 – 2 – 2 – 1 – 1 – 1