WARMUP
2 ROUNDS
10 Toe Touch Jumping Jacks
5 BB Hang High Pulls
10 Alt. Elbow Punches
10 Ring Rows
Into…
2 ROUNDS
20 Single Unders
5 BB Good Mornings
10 Alt. Back Rack Elbow Punches
5 Scap Pull-Ups + 5 Kip Swings
STRENGTH
Hang Power Clean for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Hang Power Clean*
*Build up to and past Workout Weight.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
2 Hang Power Clean (205/145)
4 Bar Muscle-Ups
36 Double Unders
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
4 Hang Power Cleans (Athlete Choice)
8 Bar Muscle-Ups or Pull-Ups
50 Double Unders or 100 Single Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 – :45 Kneeling to Sit Stretch*
MIN 3 – :45 Empty Barbell Quad Smash
*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.
(No Measure)