WARM UP
Run 400m into...
AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups
(No Measure)
STRENGTH
4 SETS ON A 12:00 CLOCK
3 Position Squat Clean*
*1 Rep = 1 Full + 1 Low Hang + 1 High Hang Clean
(Score is Weight)
WORKOUT
AMRAP x 16 MINUTES
6 Walking Lunges
4 V-ups
2 DB Thrusters
*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.
R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6...and so on...
(Score is Rounds + Reps)
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