ACTIVATION
3 Rounds
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
then
10 Reps of Walkouts + Spiderman and Reach
STRENGTH
1 RM Max Hang Clean - Warm Up appropriately - 10 min time cap
CONDITIONING
“Splinter”
5 Rounds
12 Bar Facing Burpee
9 Shoulder to OH 155/105lbs *Use The Log if you have access
6 Bar Muscle Ups
PRE-HAB
50 x Chest supported rows
75 x Face Pulls
