WARMUP
ON A 5:00 RUNNING CLOCK…
3 SETS (W/ Empty Barbell)
5 Slow Kang Squats
5 Slow Upright Rows
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of
1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Power Clean
(Score is Weight)
WARMUP
2 SETS
ON A 4:00 RUNNING CLOCK…
500/400m Row
25 Slam Balls
Max Power Cleans (135/95)
-Rest 1:00-
ON A 4:00 RUNNING CLOCK…
500/400m Row
25 Slam Balls
Max Hang Power Cleans (135/95)
-Rest 2:00 b/t Sets-
(Score is Reps)
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