10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
5 Inchworms w/ a Push-Up
5 Kip Swings
2 ROUNDS w/ empty bar
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.
If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.
Then in the remaining time…
7 Power Cleans (135/95)|(95/65)
Modify Cleans to Hang Power or KB Swings as needed.
This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.
15 minute hard time cap.
Fabio’s A1A Playlist: