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Tues 15th September




WARM-UP

  • 400m Run Into...

2 ROUNDS

  • 5 Clean Deadlift

  • 10 Elbow Punches

  • 5 Strict Press

  • 10 Scap Pull-Ups

Into...


2 ROUNDS

  • 5 High Hang Muscle Clean

  • 5 Hang Muscle Clean

  • 5 Push Press

  • 10 Small Kip Swings


WORKOUT


FOR TIME*


21-18-15-12

  • Hang Clean and Jerks (40/30)

  • Pull-Ups

*100m Run After Each Full Set.


(Score is Time)


OPTIONAL FINISHER


3 SETS

  • Max Chin-Ups*

Into...

  • Max Bar Dead Hang

-Rest 2:00 b/t Sets-


*End set without coming off the bar and work immediately into the Max Bar Hang

(No Measure)


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