12-9-6 Clean, 105#/70#
9-6-3 Bar Facing Burpee
(TARGET INTENSITY: 9)
– Perform 12 cleans followed by 9 bar facing burpees, then 9/6, then 6/3, then start over at 12/9.
Clean: Any clean variation (power, squat, muscle, split, etc) is acceptable. Novice athletes should perform hang power cleans.
1) Pause Front Squat 7-7-7-7
3 count pause in the bottom. Maintain tension in the bottom.
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
5 Pause Tap Swings on Pull-up Bar
0:30 Ring Support
Pause Tap Swing: 5 second pause each in hollow, arch, and straight hang.
Ring Support: Keep rings turned out.
5 Ring Dip Negatives: 10sec. negative + 3sec. pause at bottom
Maintain tension in bottom position!