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Choose 1:
400m Jog
1.2k Bike
500m Row
2xs:
5 Bombers
5ea Lying Leg Crossover
10 Sumo Inchworm
:20sec Dead Hang
3-5 Strict Pull Ups
3-5 Strict Dips
Barbell Warm Up 1x:
10 Muscle Clean
10 Front Squat
5-10 Strict Press
5 Squat or Power Clean
5 Push Jerk or Split Jerk
Workout Prime 1x:
1 Clean & Jerk @ workout weight
1-2 Ring Muscle Up or Variation
3 Box Jump to a Step Down
2-3 Bar Facing Burpees
10 Rounds
1 Clean and Jerk (225/155)
2 Ring Muscle Up
3 Box Jump (36/27)
4 Bar Facing Burpee
Goal: Sub 17 min
10 Rounds
1 Clean and Jerk (155/105)
4 Ring Pull Up
3 Box Jump (30/24)
4 Bar Facing Burpee
Goal: Sub 17 min
Accumulate 3min in a reverse grip hang.
For each break do a :30sec V-sit Hold.
Notes: No more than 5 breaks.
