A. GENERAL (6:00)
Partner Warm up
2 rounds, switch partner after each movement
- 200m Jog / 1:00 Machine
- 10 Hop over partner in elbow plank hold / Partner
- 10/10 Side plank Band rows with partner
- 10 Alternating glute bridge walk outs, you go I go

B. MOBILITY/ACTIVATION (2:00)
Ballistic Leg Swings
Front & Back + Side to Side

C. SPECIFIC (10-12:00)
Hang power clean
- 5 Tall muscle clean
- 5 Hang muscle clean
- 5 Hang power clean
- Ramp up to hang clean workout weight
—-
Deadlift
- 5 Light Deadlifts
- 5 Moderate Deadlifts
- 5 Heavy deadlifts, workout weight

C. SPECIFIC (CNT’D)
Bar muscle up / Pull ups
- 6 Beat Swings
- 6 Kip Swings
- 6 Kipping pull ups or jumping pull ups
- 2 Hip to Bar / Jumping Lat to Fly
- 2-3 Bar Muscle ups / Jumping Bar Muscle ups
—
Beginner:
- 6 Ring Rows
- 6 Jumping Pull ups / Seated ring pull ups
—
Practice round
- 2 Deadlifts + 2 pull ups
- 2 Hang power Cleans + 1-2 Bar muscle up/jumping

5 rounds for time
200m Run
6 Deadlift @ 275/185 lbs
12 Pull ups

-Rest 2 minutes-

5 rounds for time
200m Run
12 Hang Power Cleans 135/95 lbs
6 Bar Muscle ups

Score: Total time
KG: 125/84 & 60/43, Beg: 43/30 & 20/15, Int: 100/70 & 53/35
TC: 26 min

Scaling Options
Beginner
100m Jog/Walk
6 Deadlift @ 95/65 lbs
12 Ring Rows
---
100m Jog/Walk
12 Hang Power Cleans 45/35 lbs
6 Jumping Pull ups / Seated ring pull ups

Intermediate
200m Run
6 Deadlifts @ 225/155 lbs
12 Jumping Pull ups
---
200m Run
12 Hang Power Cleans @115/75
6 Jumping Bar Muscle ups

3 sets
50’ Suitcase Cary, switch at 25’
10 Plank Bird Dogs

Goal: Core Stability