“I have a dream” Martin Luther King

WARM
Take 10 min to mobilize and warm up through the following movements.
Jump rope/Pull/Up/Barbell
Barbell progression
(DL) deadlift (HC) hand clean (S2O) shoulder to overhead

Test #1
12 DL/9 HC/6 S2O
8 min amrap

~3 min rest

Test #2
jump rope ladder
10-20-30-40-50 double or single
5-10-15-20-25 double or single
5 min to move as far up and down as possible

~3min rest

Test #3
3 min max pull up

 

“Our lives begin to end the day we become silent about things that matter.”
Martin Luther King Jr.

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