FIT
SKILL
CLEANS
EMOM X 10
MIN 1-5 – P1 HANG POWER CLEAN
Working On Fast Hips, Speed Under The Bar, Pause In The Catch :02 To Check Position
MIN 6-10 – P1 HANG SQUAT CLEAN
Popping Hip, Big Pull Shrug Focus, Catching In Bottom, Pause. Check Position
Work up in weight, but keep it light and snappy, working on tech
WOD
AMReps 3 X 4
8 PULL UPS
8 DEVILS PRESS
MAX CALS IN REMAINING TIME
–REST 1:00 BETWEEN–
D – choose, sub seated pull ups or ring rows – do not waste time getting in and out of bands
F – 30/25’s
P – 50/35s – can sub for 8 chest to bar or 4 bar muscle ups
Goal is to have at least :40 seconds for max cals at the end
COOL DOWN
1:00 Passive Hang
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
EVERY 3:00X4
9 BURPEES
12 DEADLIFTS
9 HANG POWER CLEANS
6 PUSH PRESS
BACK SQUATS
5X5
*PAUSE IN THE BOTTOM
