WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10.10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Banded Pull Aparts
TRAIN
3 Rounds
8 x Dumbbell/Kettlebell Hang Clean & Press
6.6 x Heavy Knee Supported External Rotators
30 Sec Dumbbell Overhead Iso Hold
1 Min Rest Between Rounds
PERFORM
15 Rounds | For Time (18 Min Cap)
5 x Dual Dumbbell/Kettlebell Hang Cleans at 20/12kg
10 x Hand Release Push Ups
15 x Air Squats