Movement Prep:

  • 2 Min PVC Rack Stretch
  • 2 Min Banded Ankle Work

Warm-up:
3 Rounds...

  • 10 Russian KB Swings
  • 8 Goblet Squats
  • 6 Push Ups
  • 4 Spiderman Steps
  • 2 See Saw Steps to Vertical Jump
  • 1 Barbell Warm Up #1


Strength:
3-3-3-3-3 Hang Squat Clean

Conditioning:
5 Rounds...
45 Seconds to accomplish:

  • 3 Hang Squat Cleans (75% of 3 RM)
  • 3 Strict Pull-ups
  • 3 Burpees-over-Bar

15 Sec. Rest
45 Seconds to accomplish:

  • Max Calorie Row

15 Sec. Rest
 

Rest 1 Min Between Rounds
Score total calories

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Extra Work:
7 Rounds for time...

  • 3 Unbroken Muscle-ups, or...
  • 7 Unbroken CTB Pull-ups