Warm Up:
Cone Game
3 sets:
Alternate 5 kip swings with a partner
Alternate 5 strict toes-to-bars with a partner
WOD:
21-18-15-12-9-6-3 reps for time:
Pull-ups
Hang power cleans (95/65 lb)
Time Cap: 12 Minutes
Intermediate:
14-12-10-8-6-4-2 reps for time:
Pull-ups
Hang power cleans (95/65 lb)
Beginner:
21-18-15-12-9-6-3 reps for time:
Jumping pull-ups
Hang power cleans (45/35 lb)
Limited Equipment:
21-18-15-12-9-6-3
Pull-ups
DB Power Cleans (45/30 lb)
Movement scaling options:
Pull Ups: Reps, Jumping Pull-ups, Ring Rows
Hang Power Cleans: Weight, Reps, DB Options, KB Swings
Cool down:
1 Minute Couch Stretch / Leg
1 Minute Foam Roll Upper Back