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WARM-UP
1) Tabata Burpees any style, any way
2) Ring Support Hold, 10s + Pull-Up Hold, 10s – 3 sets
3) Clean Barbell Warm-Up (5 reps each)
- Clean Jump, No Shrug
- Hip Clean High Pull
- Power Drop Clean
- Hip Power Clean
- Hang Power Clean
4) Lat Smash + Front Rack Stretch
SKILL: Ring or Bar Muscle Ups & Power Cleans
ACTIVE MOBILITY
1) Bicep & Tricep Smash
2) Pec Smash
3) Scap Scrub
4) Weighted T-Spine Extensions
WOD: Perform an 18-minute alternating EMOM with the following:
MIN 1: 3 Ring or Bar Muscle-Up’s (reps double if scaling)
MIN 2: Power Cleans (135/95), ME reps
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Back Extensions w/KB Row, 15 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch