Warm Up:
1 k row
15-10-5
muscle snatch 75/55
thruster 75/55
mobilize
a. 4 min cap*
15/12 muscle ups
1 clean 185/125
1 clean 205/135
1 clean 225/155
1 clean 245/165
1 clean 275/185
*any style clean. Set up all 5 bars.
B. For Time
20 down to 2 AB Calories*
1 up to 10 Front Squat 225/155**
3 Bar MU
*reduce calories by 2 each round. Reset the monitor each set. To do this quickly push “stop” twice.**From floor.
C. Class or
3 rounds
:30 Deadlift hold
15 deadlifts 245/165
:30 hs hold
15 hspu