MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog

SKILLS & SPECIFIC WARM UP

CLEAN – PUSH PRESS

2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press

CONDITIONING

” NOT FOR EVERYONE, BUT FOR ANYONE “
FOR TIME
Buy In 1989 mt Row; then:

34 Rounds IGYG
1 Barbell Man Makers #61/43
3 Barbell Push Press
5 Barbell Deadlift
10 Cal Assault Bike-Ski Erg

Barbell Man Maker = 1 Barbell Push Up + 2 Barbell Bent Row + 1 Clean Thruster