WARMUP
ON A 5:00 CLOCK…
2-3 ROUNDS
5 Slow Scap Pull-Ups
6 Alt. Groiners
7 Cat Cows
8 Empty Barbell RDL
Then New 5:00 Clock…
AMRAP x 5 MINUTES
5 Kip Swings
6 Ring Rows
7 Empty Barbell Deadlifts
8 Russian KB Swings
STRENGTH
4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Score is Weight)
Week 4 of 9
WORKOUT
AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)
*Complete 12 Russian KB Swings (53/35) after each full set.
(Score is Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up
