May 31, 2018


Group joint mobility
Followed by...
Empty barbell warm up
*RDL's, clean high pulls, muscle cleans, etc.
every minute on the minute for 12 minutes
1 Clean lift off + 1 clean
*For the lift off, bring the barbell to the knee, hold it for 2 seconds, drop and then perform a clean.
*Build over the course of 12 minutes
**This can be a power clean or squat clean. Some of you guys may still be a little sore from Murph. If thats the case, keep the weight light and focus on good movement.
Metcon (Time)
For time
10 Power cleans 115/75#
15 Box jump overs
8 Power cleans 135/95#
15 box jump overs
6 Power cleans 155/105#
15 Box jump overs
4 Power cleans 185/125#
15 Box jump overs
2 Power cleans 205/135#
The final weight should be no more than 80% of your 1rm. If it is, start lighter and build each round.
Optional Accessory
3 Sets
20 Hollow Rocks
15 GHD Sit ups
10 V ups
Rest 2 minutes between sets

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