500M Row
Foam Roll
Banded Shoulder Distraction
Banded Walks- 10 lateral steps both ways + 10 Air Squats

Barbell Warm-Up

Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between