MOBILITY&WARM UP

3 Rounds

400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

CONDITIONING

“ESCALADER”

For time:
3 rounds
7 Hang Power Snatch #43/30
10 Sit-ups
then
100 Double Unders
then
3 rounds
7 Hang Squat Snatch #43/30
10 T2B