Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Clean
5 min skill
12 min work up on complex:
1 power clean + 1 clean
Part 2 – Conditioning:
“The Man Show”
Performance:
For Total Time:
5-4-3-2-1
Deadlift 275/185
Ring Muscle up
rest 3 min
5-4-3-2-1
Power Clean 155/105
Bar Muscle up
Fitness:
For Total Time:
5-4-3-2-1
Deadlift RPE 8
Complex: 3 Pull up/ Progression + 3 Dip/push progression
rest 3 min
5-4-3-2-1
Power Clean RPE 8
Complex: 3 Pull up/ Progression + 3 Dip/push progression
