Warm up
3 Round
20x5 Shuttle Run
20 Bar passes
20 Press behind the neck
20 Spider Lunge
Mobility
90 to 90
Pigeon Stretch R/L
Cuff Stretch R/L
Front Rack Fixer
Good Morning
Hamstring Activation R/L
Pec stretch on the ground R/L
STRENGTH
On the 1:45x8
5 Hang Power Clean+3 Front Squat+1 Split Jerk (heavy load)
Conditioning
AMRAP 18’
9 Push Press
12 Toes to Bar
18 Air Squat
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