Warm up

3 Rounds
5 inch worms with pushups
5 PVC pass through
6 x 50′ Shuttle Run
5 Pull-Ups

Gymnastics skills and strength

Practice bar muscle up for 10 minutes using the level appropriate for you. See video.

Endurance

24 min alternating EMOM: 4 rounds
12 burpees to plate
4 bar muscle ups or 10 Chest-to-bar pullups
16 plate ground to overhead 45/25 lbs
12 box jumps 24/20 in
12 handstand push-ups
12/10 cal ski

Scaling option: banded chest to bar pull ups or ring rows

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Movement Specific Prep
3 Reps at Each:
Tall Position
Tall Clean High Pulls
Tall Muscle Clean
Tall Clean 2″ Drop, 6″ Drop, 9″ Drop
High Hang
Clean High Pulls
ScareCrow Clean
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
Hang Above Knee
Clean High Pulls
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
Mid-Shin
Slow Pull to Pockets into High Pull
Power Clean 2″ Drop, 6″ Drop, 9″ Drop
1 High Hang Power Clean
1 Hang Squat Clean
1 Overhead Squat
Skill Accessories
Pause Clean Pull
Every 90secs for 5 Rounds
3 Pause Clean Pull (2 sec Pause at Knee) @ 70% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 75% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 80% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 80% of 1RM Clean
3 Pause Clean Pull (2 sec Pause at Knee) @ 80% of 1RM Clean
10 Minutes for Clean Complex
5 Sets of:
1 Pause Squat Clean (2 sec Pause at Knee)
1 Hang Squat Clean (Below Knee)
Start at 60% and build
Conditioning
10 min AMRAP
Max Calorie Row
*Every 2 mins perform 1 set of Macho Man
Macho Man:
3 Power Clean
3 Front Squat
3 Shoulder to Overhead