Squat Clean to Hang Squat Clean to Front Squat E2MOM x 14min
(build up each cluster)
For Time: (18min cap)
10 Squat Cleans 135/95 RX+155/105 MRX 95/65
10 Wallball Sit-Ups 20/14lbs RX+ GHD
1 Rope Climb 15’ MRX 1×10’ or 10 Chest to Bar MRX Pull-ups
10 Hang Squat Cleans
20 Wallball Sit-Ups RX+ GHD MRX 20/10lbs
2 Rope Climb 15’ MRX 2×10’ / 1×15’ or 20 Chest to Bar MRX Pull-ups
10 Front Squats 135/95 RX+155/105
30 Wallball Sit-Ups RX+ GHD
3 Rope Climb 15’ MRX 3×10’ / 2×15’ or 30 Chest to Bar MRX Pull-ups
Hypertrophy & Flexibility Development
2×20 Bottom’s Up Kettlebell Curls
20sec each Stretch: Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits
2×20 Barbell Curls
