MOBILITY & WARM UP 3 Rounds:20/15 Light Bike/Row 10 Alternating Samson Stretches 1 Round of Strict Cindy 5 Spidermans & Reach x side 3 Reps of the “Clean Barbell Warmup” 3 Deadlifts – 3 Hang Muscle Cleans – 3 Strict Press – 3 Good Mornings – 3 Front Squats – 3 Hang Squat Cleans

SKILLS & SPECIFIC WARM UP Deadlift 2 Rounds 100 mt Run 7 Deadlift

CONDITIONING “Dead of 400” 5 Rounds For Time 400 mt Run 21 – 18 – 15 – 12 – 9 Deadlift #1.2 BW Time Cap 18′