MOBILITY
Ankles
Hips
Thoracic
Wrists
Overhead
SQUAT
Back squat 5×3
CONDITIONING
Open Workout 13.4
7min AMRAP
3 Power clean and Jerk 61/42.5
3 Toes to bar
6 Power clean and Jerk 61/42.5
6 Toes to bar
9 Power clean and Jerk 61/42.5
9 Toes to bar
12 Power clean and Jerk 61/42.5
12 Toes to bar
etc etc
OPTIONAL EXTRAS
Programmed work or
3 Sets – To be completed in 10mins
15 Hip extensions – Slow with a pause at the top
15 Double russian swings 32/24kg
rest as needed