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 + 5 Barbell Front Squats

2 Rounds:
30 sec Jump Rope
30 sec Empty Barbell OHS Hold (bottom)

SKILLS & SPECIFIC WARM UP
2 Rounds
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean

2 Round, walk through pace:
3 Power Clean (moderate load, but under workout weight)
10 Cal Row
1 Handstand Push Ups
10 Double-Unders

CONDITIONING
In A continuos Runnig Clock For 15 Minutes
Find in a 7 MInutes 5 RM of Squat Clean,
Then Untill End Of Time, AMRAP
5 Squat Clean, 25 Cal Row
5 Handstand Push Ups, 25 Double Unders