Warm-up

Conditioning:

For “Rx” you must complete all the reps in each minute in part 1 and finish the second part under the time cap.

Every Minute on the Minute x 9min

1- Power Clean x 6 reps

2- Thrusters x 7 reps

3- Chest to Bar Pull-ups x 8 reps

Rest 2min then,

3rds for time

6 Power Cleans

7 Thrusters

8 Chest to Bar Pull-ups

Time Cap 10min Rx 115/75

Strength Finisher:

Focus on perfect technique and don’t worry about the number of reps. Make them quality!

Every Minute on the Minute x 10min.

Work for 45sec each minute.

1- Push-ups*

2- Strict Pull-up Variation**

*If 45sec of push-ups is easy, then add a plate to your back. But ONLY if you have perfect form without it.

*Feel free to change it up each round. Examples: pull-ups, chin-up, ring pull-ups, horizontal ring row, rack pull/chin-ups. Just make sure they are strict.