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

Barbell Skill (15 Minutes)
3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

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

Bodyweight Skill (10 Minutes)
CrossFit
“Strict” Kipping Pull Ups
Handstand Walks

Strength & Conditioning
Strict Chin Ups
Wall Walks

Conditioning (Redline – 15 Minutes)
21 Thrusters/Dumbbell Thrusters
63 Double Unders
18 Thrusters
54 Double Unders
15 Thrusters
45 Double Unders
12 Thrusters
36 Double Unders
9 Thrusters
27 Double Unders
6 Thrusters
18 Double Unders
3 Thrusters
9 Double Unders

“Exercising” The Demons – Amy Kubal