5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans

-Rest as Needed b/t Sets-

*Start moderate-heavy and build to heavy set of the complex

2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats

Into…

2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances

ON AN 8:00 RUNNING CLOCK...
Practice Transitions on the Low Rings, Low Bar, or Jumping MU

AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)

FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats

FOR TIME
100' HS Walk*

*5' increments, Open standards apply.

ABATA
:20 on / :10 off for 8 sets
L-Sit

FOR RECOVERY
15:00 Stretch & Mobilize as Needed