From rack – hand placed in wide grip; perform prescribed reps
*Do a set every 2 minutes.
2 Sets
10 Wide Grip Incline Bench Press @8-8.5/10 RPE
2 Sets
8 Wide Grip Incline Bench Press @8.5-9/10 RPE
Movement Prep/Activation and Increasing Heart Rate
2 Sets
:30 Cardio (easy-moderate)
10 Kip to Swing
2 Sets
25ft Sandbag Carry (increasing weight)
2 Sandbag Clean (increasing weight)
2. Workout Prep
1 set (at workout pace):
4 Toes to Bar
10ft Sandbag Carry (at workout weight)
2 Sandbag Cleans (at workout weight)
4 sets:
20 Toes to Bar
100ft Sandbag Carry (100/70)
10 Sandbag Cleans (100/70)
100ft Sandbag Carry (100/70)
-rest 2 minutes b/t sets-
*Rx’d Sub: Power Clean (135/95) and Farmers Carry (2×50/35)
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 3 minutes 30 seconds
• Time Cap each set: 4 minutes 30 seconds
4 sets:
15 Toes to Bar
70ft Sandbag Carry (100/70)
7 Sandbag Cleans (100/70)
70ft Sandbag Carry (100/70)
-rest 2 minutes b/t sets-
*Rx’d Sub: Power Clean (135/95) and Farmers Carry (2×50/35)
For Time:
Complete 15 sets of Bar Muscle Up Complex
1 Complex =
1 Kipping Pull Up + 1 Kipping Chest to Bar + 1 Bar Muscle Up
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)