MOBILITY & WARM UP 

Alternating OTM x 12 (3 Rounds):
Odd – :50s Row or Bike
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 Hollow Rocks
Round #3 – 12 Spider-Man & Reach (6/side)
Round #4 – Barbell Warmup(2s at top)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean

SKILLS & SPECIFIC WARM UP
Clean- Squat therapy

Conditioning

“You don’t think about it”
TIME CAP 20′
10 Rounds:
250 mt row
3 Power Cleans 60/45
6 Pushups
9 Air Squats