WARM-UP

Banded shoulders + glutes

-into- 3 sets:

• 5 Clean Grip Deadlifts
• 5 Muscle Clean + Strict Press
• 5 Hang Squat Clean
• 5 Push Press
• 5 Squat Clean and Push Jerks

STRENGTH

Complete a set every 1:30 for 5 sets:

• 3 Position Squat Clean (high hang/hang/floor)
• @60-70% of 1RM Clean & Jerk
• Hold on to the bar until all 3 reps are complete

WORKOUT PREP

2 sets:

• 2 Hang Squat Cleans (build-in weight)
• 2 Burpee Chest to Bar

“BUFFALO WILD WINGS”

FIRE

12-9-6 for time (10min cap):

• Hang Squat Clean (70/50)
• Burpee Chest to Bar

WATER

• 60/45kg
• Burpee Pull Up

EARTH

• Own weights (moderately heavy)
• Jumping Pull Up