Warm up: Every minute, on the minute, for 8 minutes (2 sets each), complete: Minute 1 – Bear Crawl x 45 seconds Minute 2 – W-Holds x 5-7 Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-45 seconds
Strength:
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
B. Four sets of: Pause Front Squat + 2 Front Squats Rest 2 minutes
Workout: For time 3 Hang Squat Cleans (70/45Kg) 6 Chest-to-Bar Pull-Ups 6 Hang Squat Cleans 12 Chest-to-Bar Pull-Ups 9 Hang Squat Cleans 18 Chest-to-Bar Pull-Ups 12 Hang Squat Cleans 24 Chest-to-Bar Pull-Ups