Warmup: 2 min airbike or 500m Row, then- movement prep with Coach

  1. 12 min to est Max Complex- 1 Hang Power Clean+3 Front Squats
  2. 3 Rounds- Max Effort Ring Dip Hold @ top, Max Effort Chin-up Hold @ top, Rest 3 min


-2 min couch stretch

-2 min barbell trap smash