WARMUP
10 Step Overs
5 BB Deadlift
10 Elbow Punches
10 Scap Pull-Ups
Into…
5 Tucks Jumps
5 High Hang Muscle Clean
10 Air Squats
5 Small Kip Swings
Into…
5 Box Jump Overs
5 High Hang Muscle Clean
5 Front Squats
5 Medium Kip Swings
STRENGTH
EMOM x 6 MINUTES*
1 Hang Power Clean
+
1 Clean**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean
(Score is Weight)
Week 7 of 8 Oly Cycle
WORKOUT
“SUPERSONIC”
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded W’s
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
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