WARM UP
"AMRAP 6"
- 5 Hang Clean @45/35
- 5 Push Jerk @45/35
- 5 Kip Swings/Ring Swings
- 3 Rope Pull Ups
- 30 sec Row/Bike
STRENGTH
"Hang Clean"
- 7x3
(*Practice Rebounding)
CONDITIONING
"Station 1"
AMRAP 4
- 10 Hang Clean @75/55
- 2 Bar Muscle Ups (RX+ Ring)
...rest 3 min...
"Station 2"
AMRAP 4
- 10/8 Cal Row
- 20 Double Unders
...rest 3 min...
"Station 3"
AMRAP 4
- 10 Alt. DB Box Step-Ups @50/35 (1 DB)
- 2 Rope Climbs (RX+ Green Beam)
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