WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Build Workout Weight in 10 Minutes – Jerk

CONDITIONING
“GRETTEL”

RX: 10 Rounds For Time
10 Clean & Jerk #61/43
3 Facing the bar Burpees
Time Cap 15 minutes

Scaled: 10Rounds For Time
10 Clean & Jerk #50/35
3 Facing the bar Burpees
Time Cap 15 minutes

Beginner: 7 Rounds For Time
3 Clean & Jerk #30/20
3 Facing the bar Burpees