WARM-UP -
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through
(Left)
10 Banded Pull Through
(Right)
10 Banded Pull Through
(Both)
10 Hollow Rocks
WARM-UP -
Banded 7’s
-into-
8:00 AMRAP
10 Alternating V-Ups (each
side)
5 Inch Worms
5 Scap Pullups
30-second Machine
WORKOUT PREP-
2 sets:
WARM-UP -
8:00 AMRAP
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans
(empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs
STRENGTH -
Every 2:00 for 5 sets: Muscle
Cleans + Shoulder Press
WARM-UP -
Crossover Symmetry or
Banded 7’s
-into-
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Banded Strict Pull-Up (Or
10 Ring Rows)
15/12 Knee Push Ups
WORKOUT PREP-
2 sets:
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
WORKOUT PREP -
3 sets:
8:00 AMRAP
:45 sec Air Bike
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
WORKOUT PREP -
2 sets:
2 Power Cleans (build-in
weight)
2 Bar Facing Burpees