Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
3 Plank to Squat
12 Band Good Mornings
Work
Prep:
1×12 RDL+ 3 Hang Hi Pull+ 3 Hang Power Clean (bar only)
2×6 Deadlifts+ 2 Hang Hi Pulls+ 2 Power Cleans (from floor) +3 Kip swings (work up in weight
1×3 Power Cleans at working weight
Two Round of 9 Minutes works:
In the first 3 minutes, AMRAP of:
3 Power Cleans (M:185/155/135/95, W:123/103/93/63)
3 Bastards
In the second 3 minutes, AMRAP of:
6 Box Jumps
6 Toes to Bar
In the third 3 minutes, AMRAP of:
9 Deadlifts
9 Ab Mat Sit ups
6 Minute Rest
