MOBILITY & WARM UP

AMRAP 8 Min

At the outside

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 & Jerk – Snatch

5 Snatch Grip Deadlift
lumbar arch.
5 Deadlift to Mid-thigh
in front of bar.
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
squat.
5 Hang Squat Snatch
5 Snatch

100 mt run every 5 reps

CONDITIONING

”CIRCADIAN RHYTHM”
15-12-9-6-3
Single Arm Devil Press #22.5/15
200 mt Run
Rest Untiln 12′

15-12-9-6-3
Clean & Jerk #52/35
200 Mt Run
Rest Untiln 24′

15-12-9-6-3
Power Snatch #35/25
200 Mt Run
Time cap each set 8 min