Dynamic Range of Motion
Cossack Stretch
Kneeling Hip Flexor/Hamstring Stretch
Dog Up/Dog Down

Bodyweight Skill (10 Minutes)
Strict Muscle Ups

Barbell Skill (15 Minutes)
Max 3 Position Clean (Floor, Hang, Power Position) + 1 Jerk (after Clean complex) – then 1X1@95%, 1X1@90%

Strength & Conditioning
A) Bench Press 3 x 5, rest 45 seconds
B) Dumbbell Pendlay Row 3 x 8 each arm, rest 45 seconds

Conditioning (15 Minutes)
CrossFit
“Fran”
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

Strength & Conditioning
21-15-9
Dumbbell Thrusters
Ring Rows