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13.8.2022

WARM UP

4 Rounds, Not for Time:10 alternate scorpion stretch5 / 5 Single arm kb deadlift (light)5 / 5 Single arm kb swing (light)10 Squat Jump



SKILLS & SPECIFIC WARM UPPVC Clean Warm Up:

2 rounds:

5 Clean Deadlift 5 Muscle Clean 5 Partial Front Squat Keep bar over body.5 Hang Power Clean3 Squat Clean


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

Build in weight every Round



CONDITIONING

“MANGO“

AMRAP 128 Banded Ring Dips / bench dips4 Facing the Bar Burpees2 heavy Front Squats

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