WARM-UP
2:00 CARDIO OF CHOICE
INTO…
EMOM X 8 MINUTES
MIN 1 - 10 UP-DOWNS + MAX SHOULDER TAPS
MIN 2 - 10 BARBELL RDL + ALT. GROINER
MIN 3 - 10 V-UPS + MAX HOLLOW HOLD
MIN 4 - 10 HANG MUSCLE CLEANS + MAX ELBOW PUNCHES
STRENGTH
ON A 12 MINUTE RUNNING CLOCK
ESTABLISH A 3 REP HEAVY TOUCH AND GO POWER CLEAN
WORKOUT
EMOM X 20 MINUTES
MIN 1 - 15-20 HAND RELEASE PUSH-UPS
MIN 2 - MAX HANG POWER CLEANS (135/95)(95/65)
MIN 3 - 1:00 FRONT RACK HOLD*
MIN 4 - REST
*ACCUMULATE AS MUCH TIME AS POSSIBLE IN FRONT RACK.
(SCORE IS REPS OF CLEANS)
