WARM-UP

2 ROUNDS
30 Jumping Jacks
10 Elbow Punches
10 Ring Rows
7-10 Scap Pull-Ups*

*RND 2 complete Kip Swings.

Into…

2 ROUNDS (RND 1=PVC / RND 2= BB)
5 Down & Ups
5 High Hang High Pulls
5 High Hang Muscle Cleans
5 Clean Drops (BW optional)
5 Hang Power Cleans

WORKOUT (PERFORMANCE)

3 SETS
12-9-6
Power Clean (135/95)
9-6-3
Bar Muscle-Up

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

WORKOUT (FITNESS)

3 SETS
12-9-6
Power Clean (95/65)
12-9-6
Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (42.5/30)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5×3
Clean Pulls*

*90-100% 1-RM Power Clean

(Score is Weight)

2.) AMRAP x 8 MINUTES
30 Double Unders
15 Russian KB Swings
20 V-Ups

(Score is Rounds + Reps)