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

SKILLS & SPECIFIC WARM UP
Clean – Front Squat

CONDITIONING

“COMPLEX BARBELL”

Part 1:
1-1-1-1-1
Power Clean + 2 Front
Squats
Lift every 3 minutes