08-23-2021

Warm-up

2 rounds
100′ walking lunge
15 banded good mornings
15 Russian KB swings
2 rounds
3 rope walks
:30 handstand hold
2 rounds
10 scap pulls
5 strict pull-ups

Mobility

PVC
1 min banded overhead shoulder stretch (es)

Strength

Deadlift
Every 2:30 x 5 rounds
4 deadlifts @ 77-78% of 5RM
*4sec negative on each rep.  NO touch & go
Warm-up to working weight for WOD

Conditioning

12 min AMRAP
1-2-3-4-5 reps of:
Clean and Jerk (135/95)
Chest-to-bar pull-ups
*After finihsing the round of 5, start over at 1
and work through the ladder again