Know your enemy!
– Mobility and Activation Protocol
Warm Up:
3 Rounds For Time
— 5 Wall Balls
— 5 Box Step Ups
— 15 Jumping Squats
— 5 Box Step Ups
— 5 Wall Balls
— 100 Double Unders
Strength:
Squats:
— 3 Front Squats @ 60%
AMRAP 11min
— 7 Clean and Jerks 135/95
— 5 Deads 135/95
— 10 Burpees Over the Bar
Complementary work:
– 100 Dragon Flags