MOBILITY & WARM UP

2 Rounds: :30s Light Row + :30s Reverse Samson :30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats :30s Fast Row + :30s Walkouts + 10 Good Mornings

SKILLS & SPECIFIC WARM UP 5 Clean Deadlifts3 Hang Muscle Clean3 Hang Power Clean3 Push Press3 Push Jerk
2 Rounds 10 Double Unders, 5 Deadlift #50/75%, 6 Lateral Burpees, 2 Strict Pull Ups

CONDITIONING “RAINBOW”, 20 minute Time Cap: 8 Deadlifts #100/70 20 Lateral Burpees 50 Double Unders 1 Rope Climb 8 Ground To Over Head #60/40 20 Toes To bar 50 Double Unders 1 Rope Climb 8 Deadlifts #100/70 20 Chest To Bar Pull Ups 50 Double Unders 1 Rope Climb