3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Burpees
STATION 2
1:00 Fast Pedal
:30 Slow Pedal
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs
Skill EMOM 12
1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]
1-2 ROUNDS (5 MIN CAP)
20 Med. Ball Toe Touches*
4 Medicine Ball Deadlifts
20 Single-Unders → Double-Unders
4 Medicine Ball Deadlift + Shrugs
:20 Hollow Rock → 10 Tuck-Ups
4 Medicine Ball Power Cleans
EVERY 3:00 FOR 5 SETS
50 Double-Unders
20 Medicine Ball Power Cleans
15 Tuck-Ups
2-3 SETS
30 Russian Twists
15/15 Side Hip Raises
1:00 Glute Bridge Hold
AMRAP x 6 MINUTES
8 Lunges
6 Air Squats
4 Tuck-ups
100m Run
5-3-1-5-3-1
Front Squat
AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar