MOBILITY & WARM UP

10 Minutes For Quality:

3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run

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, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.

4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders

CONDITIONING

“LOTAR”

5 Rounds For Time

10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders

Time Cap 12 Minutes