Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
1 min Machine (easy pace)
10 Heel Toe Rocks
15 Plate Toe Touches (each side)
5 Deadbugs (each side)
– into –
3 sets (Empty Barbell)
3 Clean Grip Deadlifts
3 Clean High Pulls (From High Hang)
3 Muscle Clean + Shoulder Press
3 Front Squats
3 Hang Squat Cleans + 3 Push Jerks

**2. Strength Prep**
12-15:00 (2 Squat Clean and Jerks)
Perform 2 squat Clean and Jerks every minute for 10 minutes at 70% of 1rm.

**3. Workout Prep**
1 set
3 Medball Slams
10 Double Unders
5 Sit Ups