WARMUP
2-3 ROUNDS
10 Up-Downs –> Burpees
5 Hang Muscle Cleans w/ Elbow Punches –> Hang Power Cleans
10 Body Weight Lunges –> Empty BB Front Rack Lunges
10 Tuck-Ups/V-Ups
12 Scap Pull-Ups –> Kip Swings
EXTENDED WARMUP
EVERY 3:00 x 3 SETS
10-12 Alt. Toes to Bar or Toes to Something
8 Front Rack Lunges*
*Start Light and build up to or slightly past workout weight.
(No Measure)
WORKOUT
FOR TIME
10-8-6-4-2-4-6-8-10*
Front Rack Alt. Lunges (135/95)
20-16-12-8-4-8-12-16-20
Toes to Bar
*Complete 10 Burpees after each Full Round.
(Score is Time)
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