MOBILITY & WARM UP

2 Rounds, at low intensity:
2’30” Easy Run, into…
3 Rounds:
30 sec Walkouts
30 sec Banded Good Mornings
30 sec Reverse Samson

SKILLS & SPECIFIC WARM UP

Deadlift – Jerk
3 Rounds, steadily building in two items:Weight on the deadlift barbell, finishing with our workout loading on the third.

Barbell Warmup
2 Rounds, starting with a light BB & DB and moving to a moderate:
5 Deadlifts
3 Hang Muscle Cleans
2 Dumbell Strict Presses + 2 Push Presses
2 Dumbell Hang Clean and Jerk (each side)

3 Rounds, steadily building in two items

6 Kb Hang Clean and Jerks (3 each side)
30 Sec Row
4 Facing the Bar Burpees
3 Deadlifts

CONDITIONING  “NUTCRACKER” AMRAP 16:
30 Kb Clean and Jerks 24/16
(athletes complete 5 reps on a single side, before alternating )
25/18 Calorie Row
20 Barbell-Facing Burpees
15 Deadlifts 100/70