MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats

Then 2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

CLEAN WARM UP

2 Rounds:
100 Meter Run
5 Calorie Row
3 Squat Clean #Moderate weight

CONDITIONING

“NOT FOUND…”

5 Rounds:
5 Squat Clean #61/43
15/12 Cal Row
200 mt Run