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Tuesday

Warm-up
Warm-up
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups

Into..

3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings

Into..

2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…

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.

Workout
“UPPERCUT” (Time)
20 Bar Muscle-Ups – OR – 40 Pull Ups

Then in the remaining time…

6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees

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: