7 High Pulls (clean grip)
7 Tall Muscle Cleans
7 Power Position Power Cleans
First 2 Rounds with an empty barbell, then begin adding weight
Strength (20 Minutes)
3×5 Power Position Power Clean
4×3 hang from the knee
*you can drop between reps
AMRAP 5 Minutes x 3 (start at :30 after, tight timeline today. be ready)
21 Burpee Box Jump Overs 24/20″
AMRAP in remaining time:
9 Deadlifts 185/125lbs
3/2 Muscle Ups
Rest 3:00 between AMRAPs.
Continue where you left off in the AMRAP each new interval.
Target Score: 6-10 Rounds of the AMRAP
Firebreather Score: 12+ Rounds of the AMRAP
BBJO: Scale to ensure <2:00 per round on BBJO. step over to scale
Deadlifts: may be strategically broken into 1-3 sets, however the weight should be something an athlete could easily do for 9 unbroken reps under fatigue.
Muscle ups: 1 set per round, Scale to Burpee CTB or Chin over bar pull up