MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

3 Rounds, Increase loading and pace through the rounds
3 Squat Clean
10 Double Unders
2 Squat Clean

CONDITIONING

“DO IT…BETTER”

For Time, with a 12:00 Time Cap:
50 Squat Clean #61/43
On the Minute – 20 Double Unders