Rolling Sequence
10 minutes of Joint Prep
A1. low gait locomotion x 3 sets
A2. Trap 3 raises x 12 reps on first set and then 8 reps for last 2 sets
B. AMRAP in 12 minutes:
Kipping Hspu x 5
Kipping Toes to Bar x 5
Your coach will help you to make the necessary adjustments. If you are not ready for kipping and need to continue to get stronger with the movements, please continue with strict work in the same rep range.
C. Power Clean and jerk x 9 75/105 lbs
zero seconds rest
12 burpees AFAP
Rest 3 minutes
4 sets