WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip

5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean

Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats

Build in weight every Round ( find heavy of the day )

CONDITIONING

“MANGO“

AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day