Tue Jul 28

Train/Move
For Time (12 Min Cap):
15 Hang Power Cleans @ 155/105
30 Box Jump Overs @ 30/24
45 Lateral Burpees Over Bar
30 Box Jump Overs
15 Hang Power Cleans

Warm-up
3 Min Cardio of Choice
2 Sets:
30s Pronated Grip Hang
30s Supinated Grip Hang
10 Banded Face Pulls
10/10 Single Arm Ring Row

Strength
EMOM x 8:
5 Banded Tempo Chin-ups @ 20X1

Make these easy, extra bands, or do ring rows

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Stimulus
Strength: There will not be a lot of time for transitions during this EMOM. Tempo ring rows are a great substitute if you are not used to using bands for pull-ups. 20X1 means 2s lowering, 0s pause in the bottom, eXplosive pull to the top followed by a 1s pause at the top

Train/Move: A chipper with challenging weights, height of box jumps, and reps of burpees. You will get roughly 2.5 minutes for each movement which will not be a problem if scaled appropriately