MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope

SKILLS & SPECIFIC WARM UP
Pull Up – Power Clean

CONDITIONING
“RESPECT THE TIME”

Every 1 min for 21
minutes, alt. between:
12 Pull-ups
6 Power Cleans #60/43
30 Double Unders