Dynamic Warm Up- Mobility Prepare for:

A. Strength:
ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of:

1 Squat Clean
+
1 Hang Squat Clean

*Keep weight moderate-heavy. Perfect mechanics.

(Score is Weight)

B. Metcon:
AMRAP x 14 MINUTES

15 Wall Balls (20/14)|(14/10)
10 Hang Power Clean (115/75)|(75/55)
5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

(Score is Rounds + Reps)

C. Cool Down:
FOR RECOVERY
5:00 Flow Stretching
(No Measure)

 

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