WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Clean Warm up – Toes to Bar

In a 10 minute clock
Build to a heavy single power clean

3-4 Sets
2 Power Clean
4 Toes To Bar

CONDITIONING
“DUST EATERS”

AMRAP 10:
5 Power Cleans #70/47
10 Toes-to-Bar