Every 90seconds for 8 Rounds (12mins)
Hang Power Clean + Hang Squat Clean
Building with each set
add 5-10lbs each week


12min AMRAP
6 Power Cleans 115/75
6 Shoulder to Overhead 115/75
6 Burpees over the bar

Comp HW

4x5 False Grip Ring Pull-ups
Add weight if necessary
Maintain false grip the entire time

3 Rounds
10 DB Strict Press
10 DB Curls each arm
10 Tricep Pulldown


CrossFit Journal: The Performance-Based Lifestyle Resource