WARMUP
2 ROUNDS
10 Burpees
10 Ring Rows
5 Scap Depressions
5 Kip Swings
Into…
1-2 ROUNDS (Time Permitting)
5 Clean Deadlifts
5 Hang High Pulls
10 Alt. Elbow Punches
5 Hang Muscle Cleans
STRENGTH
Power Clean for load:
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Power Clean
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
WORKOUT
EMOM x 10 MINUTES
Pull-Ups*
1 Power Clean (85% of 1-Rep)
*Pull-Up Volume Options:
6 Reps
8 Reps
10 Reps
12 Reps
**Option for Chest to Bar.
(Score is Weight)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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