WARM-UP
1 ROUND
10 STEP OVERS
5 BB DEADLIFTS
10 ELBOW PUNCHES
10 SCAP PULL-UPS
INTO…
1 ROUND
5 TUCK JUMPS
5 HIGH HANG MUSCLE CLEANS
1 AIR SQUATS
8 SMALL KIP SWINGS
INTO…
1 ROUND
6 BOX JUMP OVERS
5 HIGH HANG MUSCLE CLEANS
5 FRONT SQUATS
5 KIP SWINGS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE HANG POWER CLEAN AND THE SQUAT CLEAN.
STRENGTH
EMOM X 6 MINUTES
1 HANG POWER CLEAN
+
1 SQUAT CLEAN
*START LIGHT AND BUILD TO MODERATE. THIS IS A DE-LOAD WEEK.
WORKOUT
20 ROUNDS FOR TIME
1 POWER CLEAN (185/125)(155/115)(135/95)
2 BOX JUMP OVERS (24/20)
3 CHEST TO BAR PULL-UPS
(SCORE IS TIME)
