MOBILITY & WARM UP

3 Rounds:

200 Meter Run 
10 Russian Baby Makers
5 Walkouts

Into…

3 Rounds:

15 Second Superman Hold Video
10 Push-ups 
5 Strict Pull-ups

SKILLS & SPECIFIC WARM UP

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

Round 1:

100 Run
9 Deadlifts 
6 Hang Power Cleans 
3 Push Jerks

Round 2:

100 mt Run
6 Deadlifts 
4 Hang Power Cleans 
2 Push Jerks
*Performed with workout weight and slightly faster.

CONDITIONING

“RUN ON DT”

5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43