Ke 02.05.

WU 15’

3 rounds of 10
Prone Shoulder Dislocations
Back and Front Kicks
Scapular Push Ups and Pullups

A) 30’ GYM Ring MU toenail strict transition+ negative MU x10-15 max control, 5x 5 false grip rows with 5s top hold

B) 3 rounds for time
20 Hang Clean+ Jerk @24/16 kb/db
(Alternate hands, each set must be unbroken- no breaks or putting the weight down)
10 BXJ
10 Wall Ball