Kanga Bangas

WARM-UP

• 2:00 Machine -into 2 sets (empty bar):
• 5 Clean Grip Deadlifts
• 5 High Pulls
• 5 Hang Muscle Cleans
• 5 2in Drops

– into –

• 2 sets (empty bar):
• 2 Power Cleans
• 2 Hang Power Cleans (below the knee)
• 2 Hang Power Cleans

STRENGTH
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
– Complex is completed unbroken
– Work up to a heavy complex in 12 minutes

WORKOUT PREP
2 sets:

• 3 Dumbbell Deadlifts
• 3 Hang Dumbbell Power Cleans
• 3 Dumbbell Push Press
• 3 Burpees
  *Build in weight

WORKOUT –

FIRE

• 5 rounds for time (15min cap)
• 12 Dumbbell Deadlifts
• 9 Dumbbell Hang Cleans
• 6 Dumbbell Shoulder to Overhead
• 15 Burpees (22.5/15 DBs)

WATER
15/10s
12 Burpees

EARTH
9 Burpees
Own weight