Warm Up: Banded Scarecrow x 60 seconds per position 5 reps of: Inchworms x 1 + Scapular Push-Ups x 5 Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side Ankle Dorsi-Flexion x 60-90 seconds per side
Every 90 seconds for 12 minutes (4 sets): Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)
Every 4 minutes, for 32 minutes (8 sets) for max load: 400 Meter Run 3 Power Cleans 3 Ring / Bar Muscle-Ups
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted e.g., 3000Kg.