MOB: Full Body
WU: 5 Pull ups. 5 Push Ups. 5 Air Squats. 5 BB Cleans
S: Weighted Pull-Up. In 15:00 find a 1RM Weighted Pullup.
or complete 5-5-5-5 of hardest option Pull Up.
C: 6 rounds for time of:
5 pullups
10 pushups
15 air squats
6 Power Cleans 155/105
THIS WORKOUT HAS A 15:00 CAP!
Option 1: 3 Power Cleans @ rx’d.
Option 2: 1 pullup. 6 pushups. 15 air squats. 6 cleans at weight of choice.
Option 3: Subs of choice at weight of choice. Hang Power Clean ok.
PWMOB: Lax ball in C/S/B/Forearms. Rollout lats. Stretch hamstrings, hips, hip flexors and triceps.
Advanced: 185/135
Endurance: 135/95