Warm Up 2X's:

  • long lap
  • 10 hip ext on GHD
  • 10 PVC good mornings
  • 10 PVC OHS
  • 10 sit ups
  • 10 wall pull ups

Mobility:
2:00 min ea. side Banded Posterior Chain Floss (see MOB poster) 

Skill:
Rope climb 4X3 (scale rope get ups)

Workout:  
7 rounds:
7 ring dips
7 DL 135/105
7 hang power clean 135/105

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