Fitness/Performance Warmup

3rds NFT: 150 m row, 5 OHS / 3 PC + PJ, 20 Walking Lunges
Fitness
A. Overhead Squats; 30X1
4 sets of 5
Rest 90 seconds. Same moderately heavy weight each set.
+
30 second AMRAP
Airbike for Cals
x4 Rest 2:30
Performance
A. Power Clean and Push Jerk
6 sets of (1+1) x 2
Rest 90 seconds. Same moderately heavy weight each set.
+
30 seconds AMRAP
Power Clean to Push Jerk (135/95)
x4 Rest 2:30
100% ME