MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Front Squat

EMOM 7:
1 POWER CLEAN #build heaviest of the day

Set 1:
10 Front Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Front Squats #30/20
100m Jog
Set 3:
6 Front Squats #35/25
100m Run
Set 4:
4 Front Squats #Workout weight
200m Run

CONDITIONING

“LAVA”

FOR TIME
20 Front Squats
200m Run
15 Front Squats
400m Run
10 Front Squats
800m Run

RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.