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Sat 12th December



WARM-UP

  • 2:00 Bike (MOD)

Immediately into...


AMRAP x 4 MINUTES

  • 5 Barbell Good Mornings

  • 5 Slow RDLs

  • 10 Elbow Punches

  • 10 Back Rack Jumping Squats

STRENGTH


ON A 15:00 RUNNING CLOCK


3-2-2-1-1

  • Clean Complex*

*1 Rep = 1 Power Clean + Hang Power Clean.

All sets should be done unbroken.

Load builds each set.


(Score is Weight)


WORKOUT


AMRAP x 15 MINUTES


3-6-9-12...etc

  • Hang Power Clean*

  • 18/15 Cal Bike/Row**

*Barbell weight decreases thru the workout...

3-6-9 @ (62.5/45)

12-15-18 @ (52.5/37.5) 21 and beyond @ (45/30)


**Bike/Row stays at 18/15 every round


(Score is Rounds + Reps)




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