MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Push Jerk – Clean

2 Rounds, Building in Intensity:
2 Deadlift + 4 Hang Power Clean + 6 Push Jerk
15 cal Row Double + 15 double Unders + 100 mt Run
5 Ring Row + 6 Box Jump + 15 Walking Lunges

CONDITIONING
“WHAT DO YOU REMEMBER?”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

Rest 3′

AMRAP in 6 Minutes
500 Meter Row
50 Double-Unders
500 mt Run

Rest 3′

AMRAP in 6 Minutes
15 Ring Rows
30 Box Jump #60/50
45 Walking Lunges

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 500 mt run = 50; 500 meter Rowing = 50).