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)
15 mins to establish a max 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex)

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

Conditioning
5 Rounds:
10 Kettlebell Swings (Heavy)
20 Wall Balls
200m Run