Mobility:
2 Min Bow & Arrow Stretch
2 Min Wrist Series

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Sit-ups
  • 10 Good Mornings
  • 10 Ring Rows
  • 10 Ring Dips
  • Barbell Warm-up #1

Skill:
Practice medley w/Empty Bar

Strength:
10 Rounds Starting Every 3 Minutes
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Push Jerk
1 Split Jerk

Perform medley unbroken
Start light and build to AHAP

Scaled: Start light & stay light