General Warmup
1000 meter row

Mobility Session/Team Stretch
Coaches choice

Workout Specific Warmup
5 x 5 of squat clean, up to 225 lbs (155 lbs)
pullup warmup after each set

As many rounds in 15 minutes of:
5 squat cleans, 135 lbs (95 lbs)
10 burpees
15 pullups, chin over

If you can do bar muscle ups, please substitute 5 bar muscle ups every other round instead of the pullups.

Comments are closed.