1:00 Barbell puppy dog
10 IYTs (one circuit is one rep) https://www.youtube.com/watch?v=3tekTQnSbH0
Double under practice
then barbell warmup
3 Position clean up to something heavy
Ring pullups AMRAP- try and get a few more than last week
Kipping Pullup Warmup
Straddle hollow hold :45
Box jump overs 24″/20″
In between each round, 1 heavy clean attempt.
Total weight successfully lifted
You should do this workout at the heaviest weight you can definitely clean. If you miss, you don’t get a second attempt that round. You can power or squat clean. If you can’t do 10 pullups unbroken, start your ladder at your max set, and repeat that number until you reach that point of the ladder (EG, 6 is my max set, I go 6,6,6,6,6,5,4,3,2,1).
10:00 of tall snatches
then 15:00 to build to a heavy in:
2 slow first pull snatches
:15 pronated pullup hold
15 cal bike
8 dumbell squat cleans 2×50/35
28 unbroken du
rest 1:00 between rounds. Same time every round
3-6 unbroken bar muscle ups
row @ 2k pace. If you did 6 ub bar muscle ups last week, row :01 faster.