WARM UP
3 rounds on empty bar of:
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Presses
5 Back Squats
MOBILITY & SKILLS
Squat Therapy – Sumo Deadlift High Pull
CONDITIONING
“Happy Birthday Spider-Man”
On Continuos Running Clock in 22′ Time Cap
A: Max Cal Row in 5 minutes
B: Find in 6 minutes Max Reps of OverHead Squats #50% BW
C: Untill the End Of Time complete the AMRAP 11′
6 Wall Climb
14 Sumo Deadlift High Pull #50% BW
20 Cal Row
18 AB-Mat Sit Ups
