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:
7 Hanging Knee Raises
10 Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Burgener warm up – Clean & Jerk

CONDITIONING
“MISTRAL”

21-15-9 reps for time:
Clean & Jerk #52,5/35
1:00 Plank Hold