STRETCHING/ WARM UP

• 2X30s PVC JAVALIN STRETCH/SIDE + 6 ELBOW DROP W/ T-SPINE ROTATION/SIDE+ 30s STRADDLE STRETCH

BARBELL SKILL

• POWER CLEAN PROGRESSION

• PUSH JERK PROGRESSION

• EVERY 90s FOR 9 MINS (FOCUS ON FORM AND TRANSITION)
  -2 POWER CLEAN & JERK SINGLES

CONDITOINING

10 MIN CLOCK

• 1000M/800M ROW

• 40 BURPEE BOX JUMPS 24”/20”

• MAX SINGLE ARM DB ALT. DEVIL PRESS 50/35 LBS