MOBILITY
Banded Hip Flexor (60 secs per side)
Straight into. (1 Round)
5 Walkout 2 Hollow
5 Bootstrap Squats
10 Down Dog Toe Taps
10 Alternating Worlds Greatest Stretch
SPECIFIC PREP
3 Rounds (1st round empty barbell, add weight following 2 rounds)
5 Romanian Deadlift
4 Hang Muscle Cleans
3 Front Squats
2 Hang Squat Cleans
1 Squat Clean
OLYMPIC LIFTING
PERFORMANCE
With a 12 min Running Clock
Build to a Heavy 1 Rep Squat Clean
FITNESS
1 Power Clean
1 Front Squat
Build to a Heavy
CONDITIONING
PERFORMANCE
12 Power Cleans, 200m Run
9 Power Cleans, 200m Run
6 Power Cleans, 200m Run
6 Push Jerks, 200m Run
9 Push Jerks, 200m Run
12 Push Jerks, 200m Run
Barbell
Performance + 70/50
Performance 55/37.5
Fitness 40/30
MIDLINE
Disc Pikes
Disc Drags
