1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo-into-7 min amrap5 Kip Swings5 Hanging Knee Raises5 Wall Balls5 Power Cleans (empty bar)
2. StrengthHeavy 2-rep Deadlift:* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep2 sets:1 Sandbag Clean (build in weight)3 Chest to Bars4 Toes to Bar5 Wall Balls
Build to a heavy 2 rep deadlift (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights *
EMOM 21
Min 1: 12 Step Ups (24/20)
Min 2: 12 Legs Over Plate
Min 3: 24 Mountain Climbers
No Score, just do the work
18 CAP
RX5 Power Cleans (185/125)15 Pull Ups20 Toes to Bar50 Wall Balls (14/10)20 Toes to Bar15 Pull Ups5 Power Cleans (185/125)
RX+5 Power Cleans (205/135)15 Chest to bar Pull Ups25 Toes to Bar50 Wall Balls (20/14)25 Toes to Bar15 Chest to bar Pull Ups5 Power Cleans (205/135)
Affiliate friendly version of 2023 CF Games workout "Pig Chipper"
Target time: sub 13 minutes
10 Power Cleans (205/135)20 Chest to bar Pull Ups40 Toes to bar80 Wall Balls (20/14)40 Toes to bar20 Chest to bar Pull Ups10 Power Cleans (205/135)
Max Effort
Elbow Rehab