FIT
WARM-UP
30 Plate Hops
15 Hollow Rocks
15 Superman Pulses
:30 Passive Hang
10 Scap Pull-Ups
10 Shoulder Rolls
5 Muscle Cleans
5 High Hang Cleans
5 Low Hang Cleans
5 Broad Jumps
FIT
SKILL/STRENGTH
5 Sets
High Hang Clean + Low Hang Clean
5 Sets
Hang Clean
The first 5 sets are from the pockets and from just below the knees.
The next 5 sets are from your strongest hang position.
WOD
7 Rounds
7 Hang Power Clean And Jerks
7 Pull Ups
3 D Ball Over Shoulder
14 V Ups
D – choose weight, seated pull ups
F – 95/65, 100/70
P – 115/75, ctb, 150/100
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
1:00 Passive Hang
1:00 Forward Fold
BURN
BURN
A.Ê 30-20-10
DB Front Squats
Russian Twists
Box Jumps
B.Ê 3 Sets:
10 Landmine RDL
10 Sumo Landmine SquatÊ
10 Landmine Press
