MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run (or 500m row) into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 1 Rounds BB Warm Up*
Cash Out 400 meter run (or 500m row).
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats
45s of 3 Hang Muscle Cleans + Elbow Rotations Empty Bar

*Barbell Warm Up Empty Barbell
5 Good Mornings+5 Back Squats+5 Strict Presses+5 Stiff-Legged Deadlifts+5 Front Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm up
2 rounds,
200 Meter Run, 7 Deadlifts
100 meter Run, 5 Hang Squat Clean + 5 Push Press
100 Meter Run, 3 Hang Muscle Snatch + 2 Overhead Squats

TECHNIQUE
-Clean and Jerk Complex
On the 2:00 x 5 Sets
-Box Front Squat

CONDITIONING
“IRON MILE”
For Time:
30 Power Snatches #35/25
800m Run
60 Thrusters #35/25
800m Run
30 Power Snatches #35/25