WARM-UP
2:00 CARIO CHOICE
INTO…
EMOM X 8 MINUTES
MIN 1 - 8 SCAP PULL-UPS + MAX KIP SWINGS
MIN 2 - 8 RDL + MAX GLUTE BRIDGE UPS
MIN 3 - 8 SCP PUSH-UPS + MAX SHOULDER TAPS
MIN 4 - 8 HANG HIGH-PULLS + MAX ELBOW PUNCHES
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN.
STRENGTH
10-8-6-8-6-4
POWER CLEAN
*START LIGHT BUILD UP TO MODERATE +. THE SECOND WAVE GO HEAVIER THAN THE FIRST.
WORKOUT
8 ROUNDS FOR TIIE
3 HANG POWER CLEANS (155/105)
6 TOES TO BAR
9 UP-DOWNS
COOL DOWN
10 BARBELL UPRIGHT ROWS
10 WIDE GRIP EMPTY BARBELL BENT OVER ROWS
