Warm-up

• 3:00 Row or Ski Into
• 2 Rounds
  • 10 KB Hang Clean (light, 10 each arm)
  • 10 Push Ups on bench or box (regular push ups Round 2)
• Barbell Warm Up: (empty BB) 2 Sets:
  • 4 Clean Deadlifts
  • 3 Low Hang Power Cleans (below knee)
  • 2 Hang Power Cleans (above knee)

STRENGTH

• 10 rounds for time of:
  • 3 Power Cleans, 185/125 lbs
  • 10 Bar Facing Burpees
  • Rest 1 min

Power Cleans- moderate/heavy; touch and go Rest 1 min or alternate 1:1 with a parnter, 10 rounds each.

QUALITY

• 3 rounds for quality of:
  • Handstand Hold, 30 secs
  • L-Sit Hold, 20 secs
  • 10 Romanian Deadlifts, pick load

Romanian Deadlifts- for quality, lighter weight Scaling Options: Scale power clean weights to something you can hold t&g with. Use a box to get in a handstand position if you’re not comfortable going on the wall yet for the accessory work.