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