MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 BB Shoulder Press
7 BB Front Squats
10 Sumo BB Deadlifts

SKILLS & SPECIFIC WARM UP
Clean & Jerk – 10 Min Practice on Double Unders

CONDITIONING
“DON’T GIVE UP”
5 RFT
5 TnG Clean & Jerk #61/43
25 Unbroken Double Unders

Scaled Version

3 RFT
5 TnG Clean & Jerk #43/30
75 Unbroken Single Unders