Mobility:
2 Min Hamstring Roll
2 Min Bow-and-arrow Stretch

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Then...Barbell Warm-up #1

Skill:
Developing fast cycle time with three lifts

Strength:
5 Rounds...

  • Min. 1: 12 Deadlift
  • Min. 2: Rest
  • Min. 3: 9 Hang Cleans
  • Min. 4: Rest
  • Min. 5: 6 Shoulder-to-Overhead
  • Min. 6: Rest

Start light and work to AHAP

Scaled:
Start light, stay light