DATE

2022/05/28 SATURDAY | 108 COMPETE

SPECIFIC WARM-UP
1 Set:
10 Romanian Deadlifts
5 Single-arm Ring Rows/arm
10 Front Squat
15 Sit-ups

1 Set:
10 Good Morning
5 Jumping Chest-to-bar Pull-ups
10 High Pulls
5 Jumping Chest-to-bar Pull-ups

1 Set:
5 Hang Muscle Clean
5 Chest-to-bar Pull-ups
5 Hang Power Clean
5 Chest-to-bar Pull-ups

1 Set:
5 Muscle Clean
1-2 Bar Muscle-ups (Attempts)
5 Power Clean
1-2 Bar Muscle-ups (Attempts)

POWER
Power Clean
3 x 3 @ 55-60%
3 x 2 @ 65-70%
4 x 2 @ 75-80%

STRENGTH
Front Squat
4 x 10 Reps
– Rest 1:00 between Sets

METCON
5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees