Hang Squat Clean Build Up E2MOM
10 – 7 – 5 – 3 – 2 – 1 – 1
“Right Jab” by DB
6min AMRAP:
18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
6 Muscle-Ups Bar or Ring *opposite MRX Chest to Bar
12 Goblet Squats
REST 3min
“Left Hook” by DB
6min AMRAP:
6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 115/75
3 Muscle-Ups Ring or Bar *opposite MRX Chest to Bar
6 Over the Bar Burpees
*Athletes choice on which AMRAP to start with; must switch methods on Muscle-Ups
Core & Single Leg Development
20 Crunches – 15 V ups – 10 Crunches – 5 V ups
10 Reverse Lunges with 2 Kettlebells in Front Rack
20 GHD Sit-ups
10 Double Kettlebell Front Rack Lunges
20 Pistols (10ea)
20 Barbell Sit-up to Press
1min Wall Iron Chair Sit Hold with weights
