A. GENERAL (1:30)30 seconds Jumping Jacks30 Seconds Mountain climbers30 seconds In and Out squats
B. SPECIFIC (15-20:00)TTB 5 Beat Swings5 Swinging knee / Leg Raises5 TTB / Swinging Leg raises / Knee raises / Abmat situps----Pull ups5 Kip Swings5 Half pull ups (focus on push away) 5 Kipping Pull ups / Jumping pull ups / Ring Rows----
Hang Power Clean (Focus on arm movement)5 Standing to hang5 Hang muscle clean5 Hang power clean
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Front Squat (focus on torso position & Upper body)5 Front Squats (clean grip)---Thrusters (focus on front rack & transfer to press)5 Thrusters in singles5 Cycling thrusters
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Ramp up weight for workout
On a continuously running clock
On the 0:001-2-3-4-5-6-7-8-9-10 Pull upsFront Squat @ 95/65 lbs
On the 10:0021-15-9 TTBHang Power Cleans @ 95/65 lbs
On the 20:003 rounds10 Bar Facing burpees10 Thrusters @ 95/65 lbs
Score: Time on each sectionTC: 30minsKG: 43/30
Scaling optionsBeginners1-2-3-4-5-6-7-8Ring RowsFront Squat @45/35lbs
On the 10:0015-12-9Abmat SitupsHang Power Cleans @ 45/35lbs
On the 20:003 rounds7 Bar Facing burpee step overs7 Thrusters @ 45/35 lbs
IntermediateBarbell @ 75/55lbsJumping Pull ups Swinging Leg Raises
3 sets12 Toe elevated RDL @ mod- light 20 Band pull aparts
Post Chain health