MOBILITY & WARM UP

2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

Clean

1 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
10 PVC Shoulder Dislocated
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
10 PVC Shoulder Dislocated
5 Kip Swings

2 Round
1:00 Row
5 Toes to Bar
10 Wallballs
5 Power Cleans
1-3 Chest To Bar ( Muscle Ups )

CONDITIONING

“Open 14.4”

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs #9/6
30 Power Cleans #61/43
20 Ring Muscle-Ups