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