3 Rounds
:30 Ipsilateral Dead Bugs
5-7 Strict Pull Ups
10 Knee Hug To Horizontal Lunge Twists (5R/5L)
10 KBS (light)
A. Clean Complex – 12 min. to Work up to heavy
Clean Shrug + Clean Pull + Power Clean + Front Squat + Squat Clean
*The MOST IMPORTANT piece of this is focusing on 1) position of shoulders in front of bar above knee and 2) delaying arm pull until very end.
** Hands may not come off bar during complex
B. 4 Min AMRAP
40 Double Unders
10 Front Squats (135/95)
Rest 1 Min
4 Min AMRAP
20 KBS (53/35)
10 Sumo Deadlifts (135/95)
Rest 1 Min
4 Min AMPRAP
10 Burpees Over The Bar
5 Hang Power Cleans (135/95)
