WARM-UP
3 ROUNDS
100M JOG
5 AIR SQUATS + 5 JUMPING AIR SQUATS
5 SCAP PUSH-UPS
20 ALT. PLANK SHOULDER TAPS
5 BURPEES
5/5 SIDE PLANK ROTATIONS
INTO…
2 ROUNDS
5 BODY WEIGHT GOOD MORNINGS
5 EMPTY BARBELL CLEANS
5 EMPTY CUBAN PRESSES
:45 TUCK HOLD
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A 3-REP HEAVY HANG SQUAT CLEAN
WORKOUT
FOR TIME
18-15-12-9
HANG POWER CLEANS (135/95)(95/65)
HAND RELEASE PUSH-UPS
(SCORE IS TIME)