10/20/10 - CLEAN & FILTHY FIFTY

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Clean 2-2-2-2-2 reps

4. Work Capacity - "FILTHY FIFTY" - For time:

- 50 Box Jumps (24")

- 50 Jumping Pullups

- 50 KB Swings (35#/25#)

- Walking Lunges, 50 steps

- 50 Knees To Elbows

- 50 Push Press (45#)

- 50 Back Extensions

- 50 Wallball Shots

- 50 Burpees

- 50 Double Unders

5. Durability

- Hollow Rock, 3 min

6. Mobility

- Squat, 10 min hold