Friday
Warm-up
Warm-up
2 ROUNDS
5/5 Single Arm Ring Rows
8 Scap Pull-Ups
8 Tuck-Ups
8 BB Upright Rows
10 BB Elbow Punches
5/5 Single Arm Ring Rows
8 Scap Pull-Ups
8 Tuck-Ups
8 BB Upright Rows
10 BB Elbow Punches
INTO..
2 ROUNDS
6 Kip Swings
6 Slow Ring Rows
10 V-Ups
6 BB Clean Deadlift
6 BB Hang Muscle Cleans
Strength
Metcon (Weight)
1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*
1 Hang Muscle Clean
+
1 Hang Power Clean*
*Start Light and build to Moderate.
(Score is Weight)
Hang Power Clean (2-2-2-2-2)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1-2-3-and so on…
Hang Power Cleans (185/135)|(135/95)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar
1-2-3-and so on…
Hang Power Cleans (185/135)|(135/95)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar
(Score is Rounds + Reps)
KG BB: (85/60)|(60/42.5)
2 Hang Power Cleans*
*Start Moderate and build to workout weight.
(Score is Weight)
Week 2 of 9