1:00 bike
2 rounds:
15 Banded deadlifts (standing on band)
10 No lockout push-ups
5 Jump squats
Then…
Clean prep
EMOM x 9 (week 3 of 4 tng cleans)
Sets 1-3
5 Hang cleans from above the knee
–
Sets 4-6
3 TNG cleans
–
Sets 7-9
2 TNG cleans
Build over the 9 sets to a heavy set of 2.
Remember to keep the bar path just as close on the way down, as you do on the way up!
Then….
15 Min AMRAP
15/12 Bike cal
10 Box Jump Overs
1-2-3-4.. and so on Rope Climb
*add 1 Rope Climb each round
Modify RC with
2-4-6-8-10 and so on Strict Pull up/ banded or Inverted BB Row
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