MOBILITY & SPECIFIC WARM UP

3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)

SKILLS & SPECIFIC WARM UP

Clean Warm Up

2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

3 Rounds, Increase loading and pace through the rounds
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks

CONDITIONING

“DO IT…FAST”

For Time, with a 9:00 Time Cap:
50 Clean & Jerk #52/38
On the Minute – 20 Double Unders