WARMUP
2 ROUNDS
6 Scap Pull-Ups
6 Kip Swings
6 Kang Squats
6 Alt. Box Step-Over*
Into…
2 ROUNDS (COACH LED)
7 Barbell RDL
7 Barbell Bent Over Row
7 Barbell Muscle Clean
10 Alt. Back Rack Elbow Punches
*On the 2nd round, switch to Alt. Box Jump Overs
STRENGTH
Power Clean for load:
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
(Score is Weight)
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)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bars or Pull-Ups
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)