MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Bike (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach
After the 15 – 30sec Walkouts
After the 10 – 30sec Reverse Samson Then:
2 Rounds with a DB
3 Deadlifts (each arm)
3 Hang Cleans (each arm)
3 Strict Presses (each arm)
3 Hang Snatches (each arm)

SPECIFIC WARM UP
3 Rounds of:
3 DB Hang Clean and Jerk, left arm
3 DB Hang Clean and Jerk, right arm
6 Alternating Dumbbell Power Snatches
6 Pull-Ups
10 Cal Row

CONDITIONING “Broken Road” “On the 5:00” x 4 Rounds:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Pull-Ups
15/12 Calorie Row

Record all 4 rounds, with our score for the day being our *slowest* of the 4.