MOB: Full body mobility
WU: 5 BB front squats with :05 pause. 5 BB power cleans. 5 Dips.
S: 2 Pause Ft. Squats @85% of your 1RM EMOM for 8:00. :05 pause at the bottom of your squat.
C: 18-15-12-9-6-3 reps for time of:
Pwr. Cleans 135/85
Ring Dips
THIS WORKOUT HAS AN 18:00 CAP.
Option 1: 15-12-9-6-3 reps for time at rx’d.
Option 2: 115/75
Option 3: Weights and subs of choice at reps of choice.
PWMOB: Stretch triceps, hip flexors, hamstrings. Lax ball in C/S/B/Glutes/Forearms.
Advanced: 155/105. Dips on the high rings.
Endurance: 95/65. Bar Dips.