1. 10mins: Heavy 2-Rep Power Clean
2. 2 Rounds @ 90%:
5 Hang Power Cleans
10 Push Ups
20 Russian Twists
Rest 1min x 5
Notes: Deadlift and Hang Power Cleans are to be performed with 45-50% of part 1. Modify Push Ups and Russian Twists to be able to go unbroken.
1a. 3×4 Front Rack Lunges + 8 Back Rack Lunges, rest :60
1b. 3xME Strict Close Grip Pull Ups @ 31X1, rest :60
Notes: For Lunges, take bar out of rack and do 4 in the Front Rack, then push press the bar to your back for 8 more, then re-rack. For the Pull Ups, grip the bar so when your thumbs are extended they touch (should be about 6″ apart).
2. EMOM x 10:
ODD: 6-8 Ring Dips
EVEN: 5 Kip Swings + 3 Kip Swings w/hip drive (on rings)
Notes: Add deficit to HSPU if necessary. For Kip swings / hip drives, refer to this VIDEO and this VIDEO.
3. 50 Burpees For Time
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“It’s harder to go down a hill than up it but the view is much better at the top.” – Henry Ward Beecher