MOBILITY & WARM UP

3 Rounds:
200 mt Run
15 Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Hang Muscle Cleans + 5 Front Squats + 5 Strict Presses
20 Active downward dog / alternate toe touch

SKILLS & SPECIFIC WARM UP

Clean Warm up – Jerk
At a warm-up pace on the runs, with a loading lighter than our workout weight:
200 Meter Run
3 Front Squats and Jerks
100 Meter Run
2 Front Squats and Jerks

CONDITIONING

“ESCAPE”

For Time:
200 Meter Run, 2 Front Squats + 2 Jerks
200 Meter Run, 4 Front Squats + 4 Jerks
200 Meter Run, 6 Front Squats + 6 Jerks
200 Meter Run, 8 Front Squats + 8 Jerks
200 Meter Run, 10 Front Squats + 10 Jerks
Rx – 61/43

Time cap 15′