11/17/2021

RX

21-18-15-12-9-6-3

Pull-ups

Hang power cleans (95/65 lb)

INTERMEDIATE

14-12-10-8-6-4-2

Pull-ups

Hang power cleans (95/65 lb)

BEGINNER

21-18-15-12-9-6-3

Jumping pull-ups

Hang power cleans (45/35 lb)

COOLDOWN

(10 MINUTES)

AT A GLANCE

Encourage athletes to perform the stretching on their own after they clean up.

STRETCHING

Accumulate: 1:00 Couch Stretch / Leg 1:00 Foam Roll Upper Back

MOVEMENT SUBSTITUTIONS

MOVEMENT SUBSTITUTION

Pull-ups Reps, Jumping Pull-ups, Ring Rows.

Hang Power Cleans Weight, Reps, DB Options, KB Swings.