MOBILITY & WARM UP
10′ Mobility around trouble area; then:
3 Rounds:
200 mt Jog
5 Pushups
5 Spiderman and Reach, each leg
5 Slow Scap Retractions
5 Kip Swings
1-5 Pull-Ups
5 Wall Squats
SKILLS
Clean Warm Up
STRICT GYMNASTICS
3 Rounds, Not for Time:
15″ L-Sit Hold
20″ Superman Hold
35″ Hollow Body Hold
Then: Start With the empty bar, 3 “Complexes”
and reaches the weight with which to do 15 repetitions unbroken
Deadlift
Deadlift High PullFront Squat
Power Clean
Squat Squat Clean
CONDITIONING
15-12-9 Clean #60/40
100mt Shuttle Sprint
