Essentials:
A.
10 Sets
Hang Squat Clean x 3 reps
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*
B.
3 Sets
Front Rack Alt Step Ups x 10 reps
Front Rack Alt Reverse Lunge x 10 reps
Build in weight
On the 3min
*Box just below Knee height*
C.
10 min EMOM
Ring Pull x 7 reps
Side Plank x 15 sec per side
Fitness:
A1.
8 min
Build to a Heavy Hang Squat Clean but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
3 Sets
Front Rack Alt Step Ups x 10 reps
Front Rack Alt Reverse Lunge x 10 reps
Build in weight
On the 3min
*Box just below Knee height*
C.
10 min EMOM
Muscle Up x 1-2 reps (Bar or ring)
+
L-Sit x 10 sec
Performance:
A1.
8 min
Build to a Heavy Hang Squat Clean but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
3 Sets
Front Rack Alt Step Ups x 10 reps
Front Rack Alt Reverse Lunge x 10 reps
Build in weight
On the 3min
*Box just below Knee height*
C.
10 min EMOM
Strict Muscle Up x 1-2 reps
+
L-Sit From Ground x 10 sec