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

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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)

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Time Cap = 5 min

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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!

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then…

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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)

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Score = Times for each interval

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Cool-down/Trigger Ball/Foam Roll/Stretch

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