17.2

Warm-Up
2Rnd:
300m Slow Row
5 Walkouts
7 Scap Retractions
9 Abmat

8 Spidy & Reach
8 Slow Air Squats
25' Walking Lunges

PRIMER
25' DB Walking Lunge
6 TTB
4 Pwr Cleans
12' DB Walking Lunge
3 TTB
2 Pwr Cleans

2 Min Rest

1-3 Sets of Bar Muscle Ups (3-5 total in set)

2 Min REST

12' DB WL
6 TTB
4 Pwr Cleans
12' DB WL
4 TTB
2 Pwr Cleans

2 Min REST

12' DB WL
6 TTB
4 DB Pwr Cleans
13' DBWL
4 BMU
2 DB Pwr Cleans

5-10 MIN REST

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


STAN ~ 4 Rnds + 4 K2E (150 Total Reps) did 35# DB + K2E + Pull Ups
tb ~ 3 Rnds + 3 BMU (115 Total Reps)

God is Good!