A. Repeats
:30 hang power cleans 135/93 – 115/83 (use weight can keep cycling)
:30 box jump overs
:30 ring rows (lower body allowed movement)
Rest 3 min x 4 sets
B. Ring semi supanated weighted pull-ups at tempo of 30X1 x 3/4 reps x 4-5 sets
C1. Sled push 50’ HEAVY
C2. 50’ heavy yolk (front rack bar if no yoke)
X 7 working Sets
D. Ghd back Ext. 4×12
E. 10 min bike or weighted walk cool down