Pregame:

Tricep opener

Warm-up:

3 rounds:

3 FS with BB

3 Tall cleans

3 Air-planes each leg

WL:

1) Every 90 seconds for 10 rounds:

3 Hang Cleans, working up to a max, if you hit a max before the tenth round, drop weight and finish the EMOM

Some people will use blocks today.

Strength:

2A) Deadlift 5x5 AHAP

2B) 5x10/8 Muscle-up

Conditioning:

3) For reps and quality:

10” AMRAP:

10 TGU (5 each arm however)

20 V-ups or V-tucks or Sit-ups

Accessory:

4) 4x10 supine hollow press