MOBILITY & WARM UP 3 Rounds:
20/15 Bike
30sec Alternating Samson Stretches
1 Round of Strict Cindy
30sec Spidermans & Reach
3 Reps of the “Clean Barbell Warmup” :3 Deadlifts – 3 Hang Muscle Cleans – 3 Strict Press – 3 Good Mornings – 3 Front Squats – 3 Hang Squat Cleans

SKILLS & SPECIFIC WARM UP Push Press – Push Jerk – Spit Jerk
Starting with a successive build on the clean complex for 5 minutes, then 2 rounds of:
3 Front Squats
5 Lateral Burpees
10/7 Calorie Row

CONDITIONING “Goodbye Legs” In a 15:00 Time Cap: 2 Rounds:
15 Front Squats #62/41
21 Lateral Burpees
30/21 Cal Row Time Remaining in the 15:00 Cap:
Build to a 1RM of Clean Complex
1 Power Clean
1 Hang Power Clean
1 Jerk