WARM-UP -
8:00 AMRAP
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans
(empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs
STRENGTH -
Every 2:00 for 5 sets: Muscle
Cleans + Shoulder Press
WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Banded Strict Pull-Up (Or
10 Ring Rows)
15/12 Knee Push Ups
WORKOUT PREP-
2 sets:
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
WORKOUT PREP -
3 sets:
8:00 AMRAP
:45 sec Air Bike
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
WORKOUT PREP -
2 sets:
2 Power Cleans (build-in
weight)
2 Bar Facing Burpees
WARM-UP -
3 sets:
1:00 Machine
30-second Single Unders or
Crossover Practice
3 Inch Worms
10 Walking Lunge Steps
5 Russian Kettlebell Swings
WORKOUT PREP -
2 sets:
Set 1:
1 Bar Muscle Up or 2 Ring
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Hang Clean High Elbows
(empty)
4 Hang Muscle Cleans
(empty)
3 Hang Power Cleans
(empty)
5 Pike Push Ups
WORKOUT PREP-
3 sets:
WARM-UP -
2 sets:
10 Banded Fire Hydrants
(each)
10 Banded Glute Bridges
-into-
8 min AMRAP