WARM UP

• 10/10/10 bent over I’s, Y’s, T’s
• 5/5 active sampson
• 10 air squats
• 5/5 side lunges
• 10 HR pushups
• 5/5 dyn. quad
• 10 bird dogs

Empty Bar Warm-up x 2 Rounds:

• 5 high pulls
• 5 muscle hang cleans
• 5 strict press
• 5 front squats
• rest 1:00

MOBILITY

1:00 pvc pass-throughs
1:00/1:00 pvc front rack stretch

STRENGTH

A. Push Jerk + Split Jerk (Racked)
4x(1+1)
rest :90

B. Power Clean + Below Knee Clean
5x(1+1)
rest :90

C. 4 Rounds Complex Of:

• 4 PC
• 4 FS
• 4 PJ
• rest 2:00

CONDITIONING

Every :30 on :30 x 6 minutes:

• 2 shuttle runs