Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
3 Plank to Squat
12 Band Good Mornings
Prep (8 Min)
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
Work
2 Rounds of 12 Minutes of work:
In the first 4 minutes, AMRAP of:
3 Power Cleans (M:185/155/135/95, W:123/103/93/63)
2 Push Jerks
1 Thruster
In the second 4 minutes, AMRAP of:
12 Box Jumps
9 Toes to Bar
In the third 4 minutes, AMRAP of:
12 Deadlifts
9 Burpees
8 Minute Rest
