3 Position cleans: 10×1 working to heavy
hang clean
low hang clean (below knee)
TNG Clean
5 x 10 steps (5 each side)
OH walking lunges-working up each set ***only if you are able to go unbroken in previous weight
8 min EMOM
30 seconds max ring dip rest/transition
30 seconds v-ups rest/transition 30 seconds
21-15-9 (8 min cap)
Strict HSPU
C2B PU
Rest 2 mins
12 Muscle Ups
Row 30 Calories
7 Snatches 185/135 (155,115)
Row 30 Calories
7 Snatches 185/135 (155,115)
12 Muscle Ups
