Warm-up:
20x Leg swings each leg
10x Push-up + Lunge + World’s greatest stretch
10x Air-plane bird-dogs :)
Pre-game:
3 rounds, for quality, not for time:
3 Power Snatches
1 BMU or wall-walk
3 Power Clean and Push-jerk
3 Toe-to-bar
rest as needed between rounds
Conditioning:
3 rounds for time:
14 Power Snatches (115/80)
7 Bar-muscle-ups (or Wall-walks)
Rest 2:00
3 rounds for time:
21 Power clean and Push-jerks (115/80)
14 Toe-to-bar
25 minute time-cap.