*GENERAL WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner + Twist

5/5 Split Squat

5 Air Squats + 5 Jumping Squat

5 Push Up to Down Dog

Into…

*SPECIFIC WARM-UP*

2 ROUNDS

10 Box Jump Overs

5 Hang Muscle Clean*

10 Elbow Punches

5 Front Squats

5 OH Press**

*2nd Round perform Hang Power Clean

**2nd Round perform Push Press

1 Clean & Jerk*

10 Box Jump Overs (24/20)

*Clean & Jerk performed at 80% of the lift from the strength session.

(Score is Rounds + Reps)

AMRAP x 10 MINUTES

1 Clean & Jerk (Athlete Choice)

10 Box Jump Overs

*P1 completes C&J while P2 complete BJO, then switch.

(Score is Rounds + Reps)

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)