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