Sumo squat to stand x 10
TGU x 3/side
1/4 squat x-band walks x 10/side
Kip swing on rings x 10


A. Power Clean work – 8 minutes (prep work for the workout)
*work on building up in weight to what you are using for the workout and hitting TnG reps for 2-3 reps over 3 sets in the 8 minute period. Focus on body and barbell positioning for the TnG reps.

30 cal on AB
21 power clean @ 135/95
20 cal on AB
15 power clean @ 135/95
10 cal on AB
9 power clean @ 135/95

*sub for aB
600m/ 300m/ 150m run