A. Active shoulder Hang + Strict Pull-ups
• 10 second hold + 1-5 pull-ups x 5
B. Hang power Cleans
• 12 min EMOM x 5 reps @ 155/105
*** drop weight as needed
C. MetCon
10 min AMRAP
50 box jumps
50 KB swings 53/35
50 double unders
A. Active shoulder Hang + Strict Pull-ups
• 10 second hold + 1-5 pull-ups x 5
B. Hang power Cleans
• 12 min EMOM x 5 reps @ 155/105
*** drop weight as needed
C. MetCon
10 min AMRAP
50 box jumps
50 KB swings 53/35
50 double unders
Elite Chiropractic 