Wednesday

Warm-up
Warm-up
EMOM x 4 MINUTES
MIN 1 – 12 Box Step-Ups + Max Groiner on Box
MIN 2 – 12 Scap Pull-Ups + Max Kip Swings
MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps
MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches

Into…

EMOM x 4 MINUTES
MIN 1 – :45 Max Box Jumps
MIN 2 – 6/6 SA Ring Row + Max Kip Swings
MIN 3 – :45 Up-Downs
MIN 4 – 12 Hang Muscle Cleans + Max Hollow Hold

Extended Warm-up
Metcon
EVERY 3:00 x 4 SETS
3-5 Chest to Bar Pull-Ups
5 Hang Power Cleans*

-Rest with Remaining Time-

*Start Moderate and build slightly past workout weight.

(No Measure)

Workout
Metcon
3 ROUNDS FOR TIME
35 Box Jump Overs (24/20)
25 Chest to Bar Pull-Ups
15 Burpees
5 Hang Power Clean (205/145)|(145/100)

(Score is Time)

KG BB: (90/65)|(65/45)

Optional Cool Down
Warm-up
2 ROUNDS FOR RECOVERY
15 Slow Arm Haulers
10 Alt. Bird Dogs
3:00 Foam Roll Lats

(No Measure)