WARM UP
5′ Practice Double Unders
Then: 4 rounds not for time
10 Behind the Nec Push Press # Empty bar
10 Deadlift
10 Butterfly Sit Ups
200 mt Run
MOBILITY & SKILLS
Clean Warm Up – Press (Strict – Push – Jerk )
CONDITIONING
3 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
400 mt Run
1 round #45/30
2 round #60/40
3 round #70/50
Azadeh Boroumand, South Central