WARM-UP

Banded Shoulders

-into- 7 min AMRAP:

• 3 Clean Deadlifts
• 3 Muscle Cleans
• 3 Shoulder Press
• 3 Low Box Jumps

WORKOUT  PREP

3 sets

• 2 Power Cleans (build in weight)
• 2 Box Jump Overs (build in height)

YELLOWSTONE

FIRE

For time (12min cap):

• 1-3-5-7-5-3-1 Power Cleans (85/60)
• 2-6-10-14-10-6-2 Box Jump Overs (30/24)

WATER

• 24/20 box
• 70/50kg

EARTH

• Own weight (moderate)
• Step Up and Overs

Large Class Option

• Teams of 2
• 2-6-10-14-10-6-2 Power Cleans
• 4-12-20-28-20-12-4 Box Jump Overs (30/24)

MUSCLE BUILDING

4 Rounds:

• 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
• 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
• Rest 1 min between rounds-