A. Warm Up Option
Warm Up Option
3x
8 Squat Jumps
3 Inch Workm
8 Hollow Rocks
3x
5 Jefferson Curl
5 Bent Over Row
5 Hang Muscle Clean
5 Shoulder Press
5 Hang Squat CleanScoring: Not Scored
B. Skills
Skills
Double Unders
30s Practice
30s Rest
x4Scoring: Not Scored
C. Alternating Sets: Power Clean, Half Kneeling One Arm Press
7 sets of:
C1. 1-3 Power Cleans @ 80-90%Rest 1 minuteC2. 3-5 Half Kneeling One Arm Presses @ 80-90% (3111 tempo)Rest as needed
D. 7 minute AMRAP of Weighted Strict Chest-to-Bar Pull-Ups and Burpees
As Many Rounds and Reps as possible in 7 minutes:
– 4 Weighted Strict Chest-to-Bar Pull-Ups
– 10 Burpees
Bad Moon Rising
About 4-8 rounds – Banded/10#/25# on the pull ups
E. Cash Out
Cash Out
3x
1 min Plank
15 Leg Raises
20 CrunchesScoring: Not Scored