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:

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***