AMRAP x 4 minutes:
8 Alternating Groiners
8 Jump Squats
8 Glute Bridge Ups
8 Tuck Ups
Power Clean Prep: 2 Rounds, 5 Reps each
Clean DL / High Hang Muscle Clean + Elbow Punches / High Hang Power Clean / Hang Power Clean / Below Knee Power Clean
Then – add light weight & perform 3 Power Clean (singles, NOT TNG)
Rope Climb Review: Jump & Grab / Box Clamp / Jump & Clamp / Clamp & Re-Clamp
ON A 8:00 RUNNING CLOCK:
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box.
**Athletes should also be building up barbells for the clean.
E2MOM x 20 MINUTES:
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
ON A 3:00 RUNNING CLOCK:
Accumulate Max Time in Elbow Plank