4 15

WARM UP

200m run/ row

then
6 Min EMOM:
20 sec Superman Hold    + 
                    20 sec Hollow Hold (or Bent)
 8        Scap Pull-ups    +                                   
                    8 Glute Bridges
 8         PVC Pipe Shoulder Pass Throughs    +   
                     8 PVC OH Squats

BUY IN

Overhead Lat Smash   1 min ea/s
Ham stretch    2min

Then practice/ build: 
hang power clean
hang power snatch

WORKOUT

8 Deadlifts   
     55/35    OR 75/55    OR 115/85
7 Hang Power Cleans
6 Hang Power Snatch
21 Jumping Pull-ups 
      OR 21 Jumping chest to bar   
             OR 15  Pullups

6 Deadlifts
5 Hang Power Cleans 
4 Hang Power Snatch
15 Jumping Pull-ups
      OR 15 jumping chest to bar   
           OR   12 Pullups

4 Deadlifts 
3 Hang Power Cleans
2 Hang Power Snatch
9 Jumping Pull-ups
    OR 9 jumping chest to bar   
           OR  9  Pullups

BONUS

• 20 over-shoulder ball drop
• 8 Strict Toes to Bar
                  x 4