Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1) Complete 27-21-15-9 of the following for time:

Power Clean (50kg/30kg or 40% 1RM Power Clean)

Ring Dips (these must be fast so if you battle on the rings then complete band assisted or parallette dips)

.

Time Cap = 5 min

.

Score = Time

NB – this is a sprint so the weight on the Power Cleans and the Ring Dips must be light. There should not be much local fatigue, so scale accordingly!

.

then…

.

2) Conditioning:

Complete 7 Rounds of the following, leaving every 2 min’s (i.e. 14 min):

20 SDHP (20 kg/13 kg) or Row 200 m (Sprint)

6 BB Facing Burpees (Fast)

.

Score = Times for each interval

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Definitely wouldn’t recommend to do this workout day after you just completed “Angie” , double DOMS #learntthehardway