Movement Prep:
shoulder series x 1
KB arm bar - 2 sets of 5 reps on each arm, with a 3 second pause on the last rep
Warm-up:
Repeat the following cycle for 12 min:
- 12 KB around the world (6 reps each direction)
- 12 Standing Teapot w/ KB (6 reps each side)
- 6 Goblet squat w/ 3 second pause
- 12 Alternating plank reaches (6 each side, alternating)
- 6 Spiderman Steps (3 each side, alternating)
- 12 Single leg deadlift (6 left, then 6 right)
Strength:
5-5-3-3-1-1-1 Hang Power Clean
Conditioning:
7 Min AMRAP
- 3 Hang Power Cleans (135/95)
- 3 Chest-to-bar Pull-ups
- 6 Hang Power Cleans
- 6 Chest-to-bar Pull-ups
- 9 Hang Power Cleans
- 9 Chest-to-bar Pull-ups
***Continue pattern until time expires***