MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
MEMORIAL DAY:” LA BATTAGLIA DI MENTANA”
For Time “Menotti”
AMRAP in 9 Minutes

Buy in 155 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees

“De Failly”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

11 Power Cleans #60/40
18 Chest to Bar Pull-Ups

“Garibaldi”
AMRAP in 9 Minutes
Buy in 155 Double-Unders then:

18 Box Get Over #120/100
67 Wall Ball Shots #9/6

Then 1867 mt Run with Body Armour.

Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts