WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS
5 UP-DOWNS
10 CLEAN DEADLIFT -> 10 HIGH HANG HIGH PULLS -> 10 MUSCLE CLEANS
10 TUCK-UPS -> 10 STRAIGHT LEG SIT UPS -> 10 KNEES BENT SIT-UPS
20 SINGLE UNDERS -> 20 TALL JUMPS -> 20 DOUBLE UNDERS
*3 MINUTES T-SPINE MOBILIZATION FOR FRONT RACK COACHES CHOICE.
STRENGTH
6 SETS
1 HIGH HANG POWER CLEAN
+
1 HANG POWER CLEAN
+
1 POWER CLEAN
-REST AS NEEDED-
WORKOUT
5 ROUNDS FOR TIME
5 POWER CLEANS (135/95)(95/65)
15 SIT-UPS
30 DOUBLE UNDERS
-REST 2:00-
FOR TIME
25 HANG POWER CLEANS
75 SIT-UPS
150 DOUBLE UNDERS
(SCORE IS TOTAL TIME)