KEEP THE CHALK IN THE BUCKETS!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
– scap retraction
– wall angels
– wall squats
– double unders

then

FITNESS-
A.1 Hang Power Clean x 1 front squat x 1 x 7
A.2 Weighted ring pull ups x 3 x 5 sets
+
12 min amrap
10 jumping pull ups
7 burpees

PERFORMANCE-
A.1 Hang Clean; 80% x 2 reps x 5 sets
A.2 Weighted ring pull ups x 3 x 5 sets
+
8 rounds for time
10 pull ups
10 burpees




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