A. GENERAL (4:00)
2 rounds
- 10 Plank to downward dog
- 10 In and out squats
- 5 Ballistic leg swing front & back, Per Leg

B. MOBILITY/ACTIVATION (1:00)
Good morning, empty bar
- 5-8

C1. SPECIFIC (8:00)
Hang Power Cleans
- 5 Clean "Scoops"
- 5 Dip Clean high pulls
- 5 Dip Muscle Cleans
- 5 Tempo Hang Power Cleans
---
Shoulder to Overhead
- 5 Dip & Hold
- 5 Push Press, Pause in Dip
- 5 Push Jerks, Pause in Dip
–
Ramp up to workout weight

C2. SPECIFIC (4:00)
L-Sit Hold (Rings/Parallettes)
- 0:10 Tuck Hold / Support Hold on Ring
- 1 Attempts at Full L-Sit / Modification
—
Medicine Ball Partner Sit-Up / V-Up Pass
- 6-8 Partner Medicine Ball Sit-Ups (practice passing rhythm)
---
Plank Medicine Ball Partner Pass
- 10 Partner Medicine Ball Passes, Change hand every pass.

5 Rounds for Time
15 Hang Power Cleans @ 95/65lbs
15 Shoulder to Overhead @ 95/65lbs
Rest 1:00 Between Rounds

RX+ 135/95 lbs

Score: Total time, Including rest
Time Cap: 14:00
KG: 52/35, Beg: 30/20, Int: 43/30, RX+ 60/42

Scaling Options:
Beginner
10 Hang Power Cleans @ 65/45 lbs
10 Shoulder to Overhead @ 65/45 lbs

Intermediate
15 Shoulder to Overhead @ 75/55 lbs
15 Shoulder to Overhead @ 75/55 lbs

AMRAP 8, In Pairs
0:20 L-Sit Hold, Supported on Rings / Paralettes, You go I go
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass

Score: Checkmark
Time Cap: 8:00
Kilogram: N/A

Scaling Options
Beginner
0:20 Assisted Support Hold on Rings
12 Medicine Ball Partner Sit-Up
12 Plank Medicine Ball Partner Pass

Intermediate
0:20 Tuck hold Hold, Supported on Rings / Paralettes
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass

3-5 sets
5-8 Overhead Prone Presses

Goal: Upper Body Posterior Chain Accessory