BRING SALLY UP AND BRING SALLY DOWN WARM UP

WARM UP 

• Bring sally up and bring sally down
• banded shoulder work 

CLEAN WORK  Every 75 sec.  for (12sets): 1 Clean Lift-Off to knee, RESET  +1 clean jump, RESET  + 1 Power Clean / USE KETTLE BELLS OR MB Build over the course of the 12 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees, clean jump in the second postion, jump high with arms straight and bar touching you come to full hip extension. Keep your torso angle consistent through all phases of this and  reset and perform a power clean.  B. For time: Row 1000 Meters 60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)/ MW 120 Double-Unders 120 SS