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MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 dips. 5 pullups. 5 BB hang power cleans. 5 BB Push Presses.
REVIEW: Dips. Pullups. Power Cleans. Push Press.
S: Push Press. 5-5-5-5-5
C: AMRAP in 12:00. Ascending Ladder.
1 ring dip
1 pullup
1 power clean @90% of your 1RM.
(2,2,1 Â 3,3,1 Â 4,4,1… and so on, ON RING DIPS AND PULLUPS ONLY, until time is up. Record total reps of dips, total reps of pullups and total volume of power clean.)
LIII: Bar dips.
LII: Dip sub of choice. Pullup sub of choice. Weight of choice.
LI:Â Dip sub of choice. Pullup sub of choice. Weight of choice. Hang power cleans okay.
PWMOB: Lax ball in C/S/B/G/Forearms. Stretch Hamstrings and triceps. Stretch chest and shoulders.
Advanced: Ascending Ladder. 1 muscle up. 1 power clean.
Endurance: None.
The Mar: 6 sit to stands

