Base
A1. Bench Press 3-4×[email protected]; 1mins
A2. Single Leg Single Arm KB Deadlifts 3-4×[email protected]; 3mins
B. AMRAPx4mins
8 Pull Ups or Jumping or Pull Up20s Deadhang from Pull Up Bar
10 Hang Power Clean (BB or DB’s)
12 Tuck Crunches
20 Air Squats
200m Run
Rest/walk 30s
x4
*keep it light and aerobic. Continue from where you finish each set
Climb
A. Every 90s, complete:
2-3 Power Cleans (tng)
x4
Every 90s, complete:
1-2 Cleans
x4
Every 90s, complete:
1 Clean
x4
*go heavy as long as the technique holds
B. For Time (10min cap)
20-18-16-12-10 Rowing Cals or 14-12-10-8-6 Bike Cals
10-8-6-4-2 Power Clean + [email protected]/85-135#
Met Con
A. Every 5mins, complete:
5 Deadball Cleans over the Shoulder
7 Burpees
40m Sled Sprint
x4
B. Join Base for Part B
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