Warm up: Joint Mobility/Dynamic
Every 2 Minutes for 14 Minutes
2 x Deadlifts @ 65-70% of your 1rm
2 x DxKB Press @ a weight near 65-70% of your 1rm BARBELL Press Weight
*You may not belt for these effort,s and while you are allowed to use a mixed grip, Double overhand would be preferable.
*These percentages are based off your true 1 Rep Max, which means if they dont feel crisp while warming up, drop this back to working off your W1rm
Every 2 Minutes for 10 Minutes
7 Shoulder to OverHead (115/75)
Max Rep SandBag Clean
*The Weight of the SandBag Clean is up to you, if you hit 50 reps before the 10 minute clock is up, record your time and that is your score for the workout. If you are still cleaning at the end of the workout, record the number of cleans completed. Again, if you hit 50 the workout comes to an end.
Cool Down: 3-5 Minutes of Light Monostructural