A. GENERAL (6:00)
3 sets
- 1:00 on a Machine
- 25' Inchworn Walk
- 25' Crab Walk

B. MOBILITY/ACTIVATION (1:30)
- 20 Scorpion Stretch

C1. SPECIFIC (6:00)
Feet Elevated Body Rows
- Take 2-3 Sets to practice, go over points of performances & find correct feet elevation
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Push ups (On knees if needed)
- 2-5 Push ups Narrow Grip
- 2-5 Push ups Wide Grip
- 2-5 Push ups Normal Grip

C2. SPECIFIC (7:00)
Dumbbell Clean and Jerk
- 5/5 Dumbbell Deadlifts
- 5/5 Dumbbell Hang Power Cleans
- 5/5 Dumbbell Push Presses
- 5 Alternating Dumbbell Clean and Jerks
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Practice Round
- 8/6 Calorie Row / Ski
- 4 Alternating Dumbbell Clean and Jerk

5 Sets:
6 Feet Elevated Body Rows
12 Push ups

Rest 2:00 Between Sets

Score: Checkmark
Time Cap: 15:00
Kilograms: N/A

Scaling Options
Beginner
6 Ring Rows
6-8 Assisted Push Ups

Intermediate
6 Feet Elevated Body Rows
4-8 Push ups

4 Rounds for time
20/15 Calories Row or Ski
20 Single Dumbbell Alternating Clean and Jerk @ 50/35 lbs

Score: Time
Time Cap: 12:00
Kilograms: 22.5/15

Scaling Options
Beginner
16/12 Calories Row / Ski
16 Dumbbell Alternating Clean and Jerk @ 25/15 lbs

Intermediate
20/15 Calories Row or Ski
20 Dumbbell Alternating Clean and Jerk @ 35/20 lbs

Weighted Hollow Body Hold

4 x 0:30
Rest as needed

Goal: Isometric Core Accessory