Make it Yours

For our conditioning piece, there will be bar muscle ups and chest to bar pull-ups along with some heavier clean and jerks. As with all of our workouts, you can make this workout yours. Scale accordingly but do so with a goal in mind. If you want to build strength in perhaps both the pull-up and clean and jerk portion of the workout then plan for a workout that may be slower and less intense with instead a purpose to focus on strength. Or vice versa, if you feel good on strength but need to work on conditioning or efficiency of movement then plan on scaling to a level that allows you to focus on those goals. 

3 Sets
10 Per Leg/Single Leg RDLs
5 HIGH Box Jumps
90 KB Overhead Hold

21 Pull-Ups
15 Over the Bar Burpees
9 Power Clean and Jerks (205/145)
15 Chest to Bar Pull-Ups
12 Over the Bar Burpees
6 Power Clean and Jerks
9 Bar Muscle Ups
6 Over the Bar Burpees
3 Power Clean and Jerks

Performance Team
Focus on breathing and full mobility through the lunges

5 Rounds
Run 400m
20 Walking Lunges
Row 300m

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