WARM UP

3 Rounds Each:

a. :30 – iso glutei bridge, short lever planks, v-sit
b. :30 – med ball front squats, med ball cleans, med ball push-ups
c. :30 – med ball slams, med ball speed skaters, med ball wall chest pass

-then-

2 Rounds Empty Bar Warmup:

• 5 hang clean
• 5 high pull
• 5 strict press
• 5 front squats
• rest 1:00

MOBILITY

1:00/1:00 t-spine floor trace
:90 FR/BB t-spine ext.

STRENGTH

A. Series – 5 Rounds:

• 5 racked push jerk
• 12 supermans
• rest :90

B. Series – E90on90 x 7 Rounds:

• 7 barbell thrusters

CONDITIONING

For Time:

• 40 barbell hang cleans