Warm-up: 10 minutes
- 4:00 Row –then–
- 3 Rounds
- 10 Air Squats
- 10 Kip Swings
- 10 Single leg deadlifts (light KB)(total)
- 10 Strict Press (light KB or DB)
- -Couch stretch
- -Pigeon Stretch
Strength/Skill: Front Squat
Pause Front Squat + Front Squat = 1
Use the same weight for each set.
Rest as needed between sets.
Every 1 min for 14 mins, alternating between:
- 7 Power Clean & Jerks, 115/85 lbs
- 5 Muscle-ups
Power Clean & Jerks- touch and go Scaling Options: Make sure to get at least 30 seconds of rest each round, barbell should be light and kept unbroken for at least the first 4/5 rounds, scale to bar Mus or a number of Mus that Is doable in 1 set, otherwise sub 10 C2B, Pull Ups or Jumping Pull Ups!