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

1RM Squat Clean and Push Jerk 10-15 minutes

WORKOUT PREP

2 sets:

• 3 Pull Ups
• 3 Push Ups

FIRE

10 Rounds for time (12min cap)

• 10 Pull Ups
• 10 Push Ups

WATER

• 7 Pull Ups
• 7 Push Ups

EARTH

• 5 Jumping Pull Ups
• 5 Bar Push Ups