WARM UP

400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Thrusters

CONDITIONING
“OPEN 16.5”*

For Time:
21-18-15-12-9-6-3
Thrusters #43/30
Facing the bar Burpees

*compare to 08.09.20