Ori and Sasha

Warm up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples

Strength/Skill
EMOM 6
3 x Legless Rope Climbs 12” no jumping
30 Seconds of Jump Rope Practice
(Advanced try triple Unders)

Or

Oly
Warm Up/Skill
High Hang Power Clean  + Front Squat + Jerk

EMOM 6
1 – 3 High Hang Clean and Jerk
*Can be power to prep for workout, but you can also squat

“Sabotage”
5 Rounds for Time
12 x Deadlifts 165/115
9 x Hang Power Clean
6 x Push Jerk
*Every 3:00 minutes complete 5 x Bar Muscle Ups starting on minute 0:00

15 Minute Cap

Recommend most only do 4 Rounds. Would rather you take a whole round off before you modify reps. This workout is meant for barbell cycling so pick an appropriate weight. Enjoy this one gang!!