Warmup
Core -
Tabata
Boulder shoulders & core
STRENGTH I
EMOM 12:
1 hang power clean
– Increase loading across as many sets as possible.
– Reps all start from the hang.
– Begin at 70% of your 1-rep max power clean.
WOD
RX
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
You can also reduce the number of Muscle ups per rd.
Level 2
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
Use a band if needed !
Level 3
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)