MOBILITY&WARM UP

AMRAP 10
100 mt Run
10 Hanging Scap Retraction
5 Banded Supinated Grip Pull Up
10 Hand Release Push Up
:30 Plank

SKILLS & SPECIFIC WARM UP

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

EVERY 90 SEC X 6 SETS:
1 High Hang Power Clean + 1 Power Clean from Above Knee + 1 Power Clean @ 65-75% 1RM Power Clean

1 set:
2 Strict Supinated Pull Ups
2 Floor Press
2 V Ups

CONDITIONING

“I HAVE TO GO ON A DIET”

2 Rounds:
25 Strict Supinated Pull Ups
50 Floor Press #.75BW
75 V Ups