Warm-up
Run 4x40m; down forward, back reverse
Then, 2 rounds of
20 mt Walking lunge, forward
20 mt Walking lunge, backward
15 Sit Ups
15 PVC shoulder dislocate
Mobility & Skills
Clean Warm Up
A) AMRAP 3 minutes
15 Power Cleans #50/30
15 Calorie Row
Rest 3′
AMRAP 3 minutes
12 Power Cleans #60/40
12 Calorie Row
Rest 3′
AMRAP 3 minutes
9 Power Cleans #70/50
9 Calorie Row
B) EMOM 12′
Odd: 6/8 Db Hammer Curl + 6/8 Standing DB French Press
Even: Max Unbroken Double Unders
