MOBILITY&WARM UP

AMRAP 10
5 x [1 inchworm + 2 shoulder taps + 1 push-up]
:30 band pull-aparts
10 hollow rocks
10 Superman arch ups
10 ring rows

SKILLS & SPECIFIC WARM UP

Chest to bar

EMOM 3:
2-5 chest-to-bar pull-ups or chosen scaled variation

Clean

5 clean deadlift and shrugs
5 clean deadlifts to mid-thigh
5 clean deadlift high pull
5 muscle cleans
5 hang squat cleans
5 squat cleans

3 sets, building in load:
3 Clean
Rest 1:00 between sets.

1 set:
6 Chest to bar Pull-ups
3 Clean #workout load

CONDITIONING

“ASIAGO CHEESE”

12-10-8-6-4-2-4-6-8-10-12
Chest To Bar Pull Ups
6-5-4-3-2-1-2-3-4-5-6
Clean #71/52