Warm Up

Every Minute on the Minute

Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Scap Push Ups

On Coaches Call Out

5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps Empty Bar Hang Muscle Clean
3 Reps Empty Bar Tall Hang Cleans
3 Reps Empty Bar Hang Cleans
3 Reps Empty Bar Full Cleans
3 Low Bar Jumping Muscle up or Scaled Equivalent
3 Hip to Bar Pull Up (Ultra High Pull Up) or Scaled Equivalent
3 Band Bar Muscle up or Scaled Equivalent
1 Muscle up or Scaled Equivalent

Strength

Clean
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2mom
Coaching Notes: These Can Be Done Squat or Power.

Clean Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2mom
Coaching Notes: Keep the Bar Close.

WOD

For Time
6-5-4-3-2

COMPETITIVE

Bar Muscle Ups
Cleans
Rest 1.5 Minute Between Rounds

(M-185-195-205-215-225)
(F-120-125-130-135-140)

PERFORMANCE

Chest to Bar Pull Ups or Pull Ups
Cleans
Rest 1.5 Minute Between Rounds

(M-145-155-165-175-185)
(F-95-100-105-110-115)

LIFESTYLE

Hardest Possible Pull Up Variation
Cleans (Increasing Weight Each Round When Possible)
Rest 1.5 Minute Between Rounds

Coaching Notes:
Stimulus: This Is a Heavy, High Skill Workout. The Goal Is to Work at a Level You Are Unsure You Can Complete So You Can Push Yourself to Try a Harder Movement for More Reps Than You Might Have Done Before. The Last Barbell Should Be About 90-95% of Your 1 Rep Max.