Warm-Up
2 Rounds:
200m Run
15 Ring Rows
10 Air Squats
5 Hang Muscle Cleans
10 Hang Muscle Snatches
15 Sit-Ups
Strength
Build to a heavy 2 Hang Power Clean
(A 2@ RPE8 in the Hang power Clean)
Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. (Compare to 10.5.21)
Strength Tip
Hang Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From any position above the knees lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
For Time:
Buy-In:
200m Run
2 Rope Climbs
Then,
4 Rounds:
10 Dumbbell Snatches, 50#/35#
5 Box Jumps, 24”20”
Then,
Buy-Out:
200m Run
2 Rope Climbs
Variation B:
For Time:
Buy-In:
200m Run
20 Air Squats
200m Run
Then,
4 Rounds:
80-Second Plank
40 Mountain Climbers
20 Push-Ups
Then,
Buy-Out:
200m Run
20 Air Squats
200m Run
Workout Tip
For Variation A, Scale Rope Climb section to 10 Kipping Pull-Ups or 6 strict Pull-Ups.