A. Warm up
B. 16 Min. EMOM
0 – 4 Min.
5 Hip Power Clean @40-50%
4 – 8 Min.
4 Hang Power Clean @55%
8 – 12 Min.
4 Hang Cleans @60 – 65%
12- 16 Min.
3 Cleans @70%
C. 12 Min. AMRAP
12 Wall balls
9 DB Thrusters
6 HSPU (kipping)
3 O/H Lunges (R+L=1)
D. 4 Min. EMOM
3 Kipping pull ups +
2 T2B
Rx Program:
O/H Squat
2 x 5 @50%
5 @60%
5 @65%
5 @70%
Bench Press
Superset: GHD Sit ups x 20
5 Min. EMOM
8 Ballistic dead split KB cleans
