WARM UP

Set 1

50 Banded Face pulls
30 Jumping Jacks
50 Banded Pull Aparts
30 Skier Jacks
50 Banded Good Mornings

Set 2

10 Ring Rows (false grip)
10 Clean Grip Deadlifts #20/15
10 Bent Over Rows

Set 3

10 Jumping Pull-ups
5 Clean Pulls #20/15
5 Partial Front Squats
5 Strict Press

Set 4

5 Pull-ups
10 Power Cleans #20/15
10 Push Press

Set 5

5 Pull-ups
10 Clean & Jerk

SKILLS & SPECIFIC WARM UP

Clean & Jerk – Muscle Up

Build up to a heavy set of 1
hang squat clean

EMOM 6
1 Hang Squat Clean.

CONDITIONING
“I’LL TRY”

16 Rounds For Reps:
:20 Muscle-ups Transition

Rest :10
:20 Clean & Jerks #61/43

Rest :10