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

Front Squat – Push Press – Thrusters
At a warm-up pace on the Row, with a loading lighter than our workout weight:
10 Cal Row
3 Thrusters
5 Cal Row
2 Thrusters

CONDITIONING

“ADVISED MAN…”

For Time:
50/35 Cal Row, 9 Thrusters
40/25 Cal Row, 12 Thrusters
30/15 Cal Row, 15 Thrusters
20/10 Cal Row, 18 Thrusters
10/5 Cal Row, 21 Thrusters
Rx – 43/30

Time cap 15′