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)
Comments