1-2 ROUNDS
10 Up-Down
10 Lateral Jumps Over Bar
10 Kip Swings
8 OH Press
6 Spiderman lunge+ Twist
Into…
1 ROUND
6 Burpees Over Bar
6 BB Muscle Clean
6 BB Push Press
6 BB Front Squat
ON A 10:00 RUNNING CLOCK...
Build to a Moderate 3-Rep Hang Squat Clean Thruster
(Score is Weight)
Build to a Moderate 3-Rep Hang Power Clean + Thruster*
*1 Rep = Hang Power Clean immediately into Thruster...do not need to stand up the clean before continuing into your squat.
*NOTE: W.O.W. this our pick for epic workout of the week!
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)