MOBILITY & WARM UP
10′ Banded Stretch; Then:
2 Rounds
250 mt Row
30″ Alternating Samson Stretch
200 mt Run
30″ Warrior Stretch
Into 2 Rounds
5 Good Morning + 5 Back Squats + 5 Elbow Rotation + 5 Strict Press + 5 Stiff Legged Deadlift + 5 Hang Clean + 5 Push Press

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
3 Round Not for time
7 – 5 – 3 Hang Power Clean – Push Press – Row
Climb Intensity & Load Gently
Rest 1-2 Min every Rounds

CONDITIONING
“Pull & Push”
For Time
21 – 15 – 9
Hang Power Clean #50/35
Push Press #50/35
Cal Row