At Firewall Workout:
Every 3:00 x 8 Sets:
5 Hang Power Cleans (155,105)
10 Pull-ups
30 Jumping Lunges
At Home Workout:
Every 3:00 x 8 sets:
12 Alternating DB Hang Power Cleans
12 Renegade Rows
24 Jumping Lunges
Goal: <2:00/round
CAP: 24:00
STIM: Adjust members reps as needed to attain the desired stimulus. The quickest member should be around 1:30. If they’re consistently at that pace after 4 rounds, tell them to increase their reps a little bit for each movement. If members are consistently at or above 2:00 in the first few rounds, have them decrease their reps accordingly. Hang Power Cleans can also be performed with a Hang Muscle Clean technique. All movements are written with total reps in the workout.