Cash In: 3x 30sec hang from bar…30 sec rest

Cash out: 4×10 Toes to Bar

Basic & Performance

Barski cleans: (all from the hang position) no straps are allowed. Do not put bar down. Work up to 75%x3x5 sets.

Clean deadlifts: work up to 100%x3 100%+5 kg x 3, 100%+10 kg x3. Make sure your form is the same form you use when cleaning. Take bar to launch position then straight to the high hang position. Return the bar to the floor the same path you got it up.

Rack jerks behind neck: work up to a heavy single.

Good mornings: 3 x 10 reps to a 45 degree angle. Last rep needs to be explosive

THEN:

Three rounds for time of:

• 10 Ground to Overhead (135/95 lbs)
• 400 Meter Run

OR

Three rounds for time of:

• 5 Burpees
• 15 Kettlebell Swings
• 400 Meter Run