WARM-UP

Banded shoulders

Banded 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

Every 01:30 for 5 sets:

• 2 Power Cleans + 1 Push Jerk (@65% of 1RM)

Then into 3-2-1-1-1:

• Front Squat (build up in weight)
• Rest as needed between sets

WORKOUT PREP

2 sets:

• 5/4 Calorie Erg (workout pace)
• 2 Handstand Push ups

FIRE

Every 5:00 x 3 sets:

• 30/24 Calorie Erg
• Max Unbroken Handstand Push Ups

WATER

• Max Unbroken Decline Push Ups

EARTH

• Max Unbroken Push Ups