AM Workout (TBD)
A.
AMRAP 9:
9 C2B Pull-ups
3 Hang Power Cleans (185/135#)*
*Add 3 HPC each round
B.
On a 15:00 Clock, build to a heavy complex of:
1 Clean + 2 Jerks
C. (optional)
Every 5 for 15 (3 sets) of:
800m Run
Max Strict HSPU in remaining time
C. (optional)
For Completion:
5-4-3-2-1
Strict Ring Muscle-ups
10-10-10-10-10
Back Rack Reverse Lunges
PM Workout (TBD)
A.
Staggered Stance DB RDL
3x12
Reverse Shrugs on Dip Bar
3x12
DB Shrugs
3x12
B.
RDL
5x4
DB Incline Rows
5x8/arm
C.
Barbell Hip Thrust
3x8
Hamstring Curls (Band or machine)
3x12
D.
Standing Calf Raise w/ Single DB
3x30/leg
Banded Anterior Tibialis
3x:30/leg
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