MOBILITY&WARM UP

AMRAP 10 min for Quality
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP 

Clean Warm Up

CONDITIONING

“LONG CHIPPER”

1n a 35′ Time cap

Buy In 1000 mt Row; Then :
25/18 Sand Bag Squat Cleans #25
25 cal Ski Erg
25 D-Ball Clean #50/30
50 Wall Ball Shots #9/6
25 D-Ball Clean #50/30
25 Cal Ski Erg
25/18 Sand Bag Ground To Overhead #25
Cash Out 1000 mt Row