Warm Up:
Mob:Wall Tricep Stretch
:10 ASQ
:10 Jump Downs
:10 Inchworms
X4
:12 Hollow Hold
:12 Superman
x4
Strength:
Super D shoulders
Skill Development: Kipping
“Hammer”
5 rounds
5 Power Cleans, 135/95
10 Front Squats, 135/95
5 Jerks, 135/95 lbs
20 Pull-ups
Rest 1:30 between each round.
Extras:
20 Low Row
20 Push Ups
X3-4
Crossover Symmetry