MOBILITY&WARM UP

Set 1
10 Toe Touch + Jump
10 Shoulder Press / SIde
10 Spiderman & Reach
Set 2
10 Sit-ups
10 Push Press / SIde
10 Forward Lunges
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Down Up
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 Burpees

SKILLS & SPECIFIC WARM UP

Clean

5 clean deadlift and shrugs
5 clean deadlifts to mid-thigh
5 clean deadlift high pull
5 muscle cleans
5 hang squat cleans
5 squat cleans

GHD Sit Ups

5 GHD sit-ups to parallel
5 full range of motion GHD sit-ups

EMOM 5
3 TnG Low Hang Power Clean from below knee – 65-70% 1RM Clean
-directly into-
EMOM 5
2 TnG Low Hang Power Clean from below knee – 70-75% 1 RM Clean

CONDITIONING
“REFRAIN FROM TRYING”
For Time
18-15-9-6-3
Alternating Devil Press #22.5/15
30-24-18-12-6
GHD Sit Ups