Warm-Up
3 Rounds:
200m Run
4 Strict Pull-Ups
8 Wall Balls
16 Walking Lunges
Then, with an Empty Bar…
2 Rounds:
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Strength
Build to one heavy set at an RPE 8 of the following complex
2 Power Cleans + 2 Front Squats.
Strength Tip
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 the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
Every 2 Minutes for 5 Rounds:
200m Run
3 Muscle Ups
Max Power Snatch, 115#/75#
[:90 Second Rest]
Variation B:
Every 2 Minutes for 5 Rounds:
200m Run
10 Down Ups
Max Burpees
[:90 Second Rest]
Workout Tip
For Variation A, scale to 6 Strict Pull-Ups or 9 Kipping Pull-Ups instead of Muscle-Ups. Ring Muscle-Ups should be completed in an unbroken set.