A. GENERAL (5:00)
Partner Warm up, In pairs
2-3 rounds (Cap at 5 minutes)
10 Burpee over partner (total)
10 Shuttles (total)

B. MOBILITY / ACTIVATION (4:00)
2 sets
10/10 Single leg calf Raises
5/5 Hip Hikes

C1. SPECIFIC (10:00)
Skips, 4 x 25' Out, 25' Jog back
- Ankling
- A Skip
- B Skip
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DB Clean + Step up
4/4 DB Deadlift
8 Alternating DB Clean
8 Alternating DB Clean + Step up

Amrap 20 minutes

400m Run
4 Alternating Dumbbell Clean + Step up @50/35 x 1, 20

Add 4 Reps to each round on the clean + step ups

RX+ 70/50 lbs or 100/70 lbs Sandbag/D Ball

KG: 22.5/15 (Beg: 12/7.5, Int: 15/10)
TC: 20 min
Score: Rounds & Reps

Scaling Options
Beginner:
200m Jog/Walk
4 Alt DB Clean + Step up @ 25/15 lbs x 1 @ 20/16" *

Intermediate:
400m Run
5 Alt DB Clean + Step up @35/20 x 1, 20"

Weighted Deadbugs
5 x 10

Goal: Transverse Core Accessory