MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat
SKILLS & SPECIFIC WARM UP
DUMBELL-CLEAN AND JERK- OVER HEAD SQUAT
CONDITIONING
“Always Focused”
For Time:
4 ROUNDS:
400 Mt Run
21 DB Hang Clean and Jerk #20/12,5
15 DBOver Head Squat #20/12,5
30 Double unders
