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General Warmup
500 meter row
IronScap Shoulder Warmup

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of squat clean, up to workout weight
pullup warmup after each set of cleans

Workout
2 rounds for time of:
20 KB Swings 53/35
25 box jumps 24/20
30 goblet squats 53/35

Weightlifting
Work up to a heavy single of:
clean and jerk

Competitors Track
Sled push 90/60 around the building (200m).

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