100m Sprint/ 50 Grasshoppers/25 Situps/ 10Â Pull-ups
A. 20M to Establish a 1RM Hang Power Clean. During 20M time frame be sure to Warmup with sets of Hang “Squat” Cleans.
B. 8M EMOM 2 Hang “Squat” Clean @ 80% of 1RM Established in Part A. Do not drop bar between Reps. These are back to back Reps.
C. 4 by 400m Run. Rest 1M between each 400m
$$ Optional Cash Out $$
D. 15 Ring Dips/15 T2B. 10 Ring Dips/10 T2B. 5 Ring Dips/5 T2B. Use a band in order to achieve full depth and ROM if you need to…remember the Integrity of the Movement.