2 ROUNDS - GENERAL WARM-UP

6 Scap Pull-Ups

6 Kip Swings

6 Kang Squats

6 Alt. Box Step-Over*

Into…

2 ROUNDS - BARBELL SPECIFIC WARM-UP

7 Barbell RDL

7 Barbell Bent Over Row

7 Barbell Muscle Clean

10 Alt. Back Rack Elbow Punches

*On the 2nd round, switch to Alt. Box Jump Overs

20 ROUNDS FOR TIME

1 Power Clean (205/145)

2 Box Jump Overs (24/20)

3 Chest to Bar Pull-Ups

(Score is Time)

20 ROUNDS FOR TIME

1 Power Clean (145/100)

2 Box Jump Overs (20)

3 Pull-Ups

(Score is Time)

AMRAP x 15 MINUTES

1 Power Clean (205/145)(145/100)

2 Box Jump Overs (24/20)(20)

3 Chest to Bars (Pull-Ups)

*P1 completes a full round while P2 rests. Once a full round is completed partners switch.

(Score is Rounds + Reps)

MIN 1 - :25/:25 Foot Smash

MIN 2 - :25/:25 Calf Smash

MIN 3 - :50 Child's Pose

(No Measure)