WARM UP – MOBILITY

2 rounds:

60-90s row

Banded shoulder stretches and activations / Dynamic lower body stretches

Tech: Barbell power cleans & Hanging: beat swings / TTB / pull-ups etc.

WOD A

15 mins to build quickly to a heavy single power clean (not a 1RM test, keep quality and positioning ideal!)

– try to partner up with a similar level athlete and share a barbell.

– between sets you can warm-up / practice your gymnastic movements for WOD B

POWER CLEAN

WOD B

PULLED UNDER

Complete 4 rounds for total reps completed: (20 mins)

Min 1: AMRAP Power Cleans (M: 185/155/135/115 F: 125/105/90/75)

Min 2: AMRAP Bar muscle-up / Chest to bar pull-up / Pull-up / Toes to Bar

Min 3: AMRAP Row Cals

– 2 min rest between rounds –

Power clean weight decreases each round / Gymnastic movements change each round.

Partner up with someone using similar or same weights and share barbell and rower (Stagger by 2 min)

ACCESSORY

3 rounds: rest as needed between sets

12-15 GHD Hip extensions (weighted if possible)

15-20 Banded face pulls

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