STRENGTH (P&F)
10-8-6-10-8-6*
Hang Power Clean

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.

(Score is Weight)

WORKOUT (P)
AMRAP x 10 MINUTES
5 Hang Power Cleans (155/105)
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on…
(Score is Rounds + Reps)
KG BB: (70/47.5)

WORKOUT (F)  Modified
AMRAP x 10 MINUTES
5 Hang Power Cleans (115/75)
10 Ring Rows
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on…
(Score is Rounds + Reps)
KG BB: (52.5/35)

COOL DOWN
(P&F)FOR RECOVERY
1-2 SETS
10 PVC Pass Throughs
10 Sumo Stance Good Mornings
12 Slow Arm Haulers
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
(No Measure)