Friday

Warm-up
Warm-up
2 ROUNDS
5/5 Single Arm Ring Rows
8 Scap Pull-Ups
8 Tuck-Ups
8 BB Upright Rows
10 BB Elbow Punches

INTO..

2 ROUNDS
6 Kip Swings
6 Slow Ring Rows
10 V-Ups
6 BB Clean Deadlift
6 BB Hang Muscle Cleans

Strength
Metcon
1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*

*Start Light and build to Moderate.

(Score is Weight)

Hang Power Clean (2-2-2-2-2)
2.) EMOM x 5 MINUTES
2 Hang Power Cleans*

*Start Moderate and build to workout weight.

(Score is Weight)

Week 2 of 9

Workout
Metcon
AMRAP x 15 MINUTES
1-2-3-and so on…
Hang Power Cleans (185/135)|(135/95)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)