Monday. 12.16.16

MOB: Full body
WU: 2:00 of jump rope. 5 BB hang power cleans. 5 C2B pull-ups.

S: Hang Power Clean: 17:00 to a heavy single.
C: 21-15-9 reps for time of:
Hang Power Cleans at 60% of today’s 1RM
C2B Pullups.

THIS WORKOUT HAS A 10:00 CAP.

Option 1: 15-12-9 at rx’d.
Option 2: 21-15-9 at weights and subs of choice.
Option 3: AMRAP in 8:00 of: 6 hang power cleans at sub of choice + 6 pull-ups at sub of choice

PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings. U/D dog x3.

Advanced: 15-12-9 at 80% of your 1RM + Bar Muscle Ups.
Endurance: None

Leave a Reply

Your email address will not be published. Required fields are marked *