MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up

For load:
6-5-4-3-2:
Front squats
– Lift every 2:00. Athletes can partner up and share a rack and bar.

2 rounds:
3 pull-ups
3 front squats

CONDITIONING

“NEW PATTERN”
AMRAP 12:
9 pull-ups
3 front squats #61/43
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.