WARM UP

5 Min cardio – building intensity each minute

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2 Rounds:

7/7 SL touchdowns
:30 plank & reach
5 HR Pushups

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2 Rounds Empty Bar Warmup:

5 Hang Cleans
5 shoulder to overhead
5 front squats
5 bent over rows
5 high pulls
Rest 1:00

MOBILITY

:30 pvc pass throughs
:60/60 pvc front rack stretch
:30 prayer
:30 rev prayer

STRENGTH

5 Rounds – building in weight Ea Round

5 Hang Clean
4 Front Squats
3 Push Press
2 Bent Over Rows
Rest 2:00

CONDITIONING

4 Rounds

1:00 max burpees
1:00 max hang snatch
1:00 max AB
1:00 max sit-ups
1:00 Rest