MOBILITY & WARM UP
3 Rounds:
200m
15 CAL
3 Rounds:
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
BARBELL WARM UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Spend 5mins demonstrating:
Clean – Push Jerk
PARTNER CONDITIONING
“Perfect Bar” (Ygig)
3 Rounds:
1 Round of “DT”
200m run
1,000m Row
3 Rounds: (lighter barbell weight)
1 Round of “DT”
200 Meter Run
DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks