MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
Push Jerk – Ring Row

CONDITIONING
“MULTIPLIER”

3 Rounds for Time:
12 Push Jerk #52.5-35
18 Ring Row
24 Box Jump #60-50