Warm up
12 Min. EMOM (complex)
0 – 3 min. @50%
Hip P. clean + hang P. clean + low hang P clean
4 – 6 min. @60
Hang P. clean +Hang P. Clean + low hang P. Clean
7 – 9 min. @75%
Deadlift + power clean + clean
9 – 12 Min. @85%
Deadlift +clean
15 Min. AMRAP
12 ring dips
9 Strict T2B
6 Deadlift
3 cleans @80%
1 pegboard climb
35 Double unders
4 min. Banded glute March w/double KB 20/35#
Rx Program :
Front Squat
10 x 50
10 x 60
3 x 80
3 x 85
3 x 90
tricep extensions x16
12 Min. EMOM
4 ring muscle ups
3 snatch 135/95#
