1. Warm-up
:
With a partner
60 calorie bike
40 Kip Swings
30 Hang Squat clean Thrusters (light)
*Alternate every 10 calories on the bike, every 5 kip swings, and every 5 on the hang clusters. Emphasize maintaining stable shoulders and scaps in the kip swing with strong hollow body mechanics throughout.
LITE = Use DBs
2. Strength
Misfit Clean Complex Every :90 for 9 Minutes
2 Reps @ 75%+ of 1RM You can build throughout sets
LITE = Use DBs
3. Conditioning
RX
For Time:
50/35 Calorie Bike
50 Hang Squat Snatch 95/65lbs
50 Pull Ups
LITE = Use DBs for Alt. Db Snatches & Ring Rows.
4. Extra
5 Rounds
20/16 Calorie Row
12 Jumping Squats w/ empty barbell on back
Rest 3:00