Mission Fitness – cross training
Oly Complex Work (6 Rounds for weight)
Oly Clean Complex
Every 90 seconds for 6 rounds
1-Clean Pull
1- Hang Clean
1- Jerk (can be split or regular)
**goal is to focus on power pulls and explosive quickness getting under the bar
Start around 65% of your 1rm hang clean
Workout (15 Rounds for time)
Workout
15 Minute Time Cap
RX+ 1,2,3,4,5,6,7,8,9,10
Hang clean (155/115)
Strict Pull Ups
RX 1,2,3,4,5,6,7,8,9,10
Hang clean (135/115)
Kipping Pull Ups
Scaled
1,2,3,4,5,6,7,8,9,10
Hang Clean (95/75)
Ring Rows (add 1 to each rep example 1 hang clean 2 ring rows, 2 hang cleans 3 Ring Rows)