MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm Up

Athlete have 10:00 to build Heavy of the day of complex (building)

1 Deadlift +1 Clean + 1 Front Squat + 1 Jerk

in 3 Rounds build for workout:
5 Deadlift
100 mt Jog
5 Squat Clean

CONDITIONING

” IT’S TIME FOR SOME BARBELL “
3 Rounds For Time
15 Deadlift #102/75
400 mt Run
15 Squat Clean #60/43