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Sat 19th December



WARM-UP

AMRAP x 4 MINUTES

  • 10 Alt. Groiners

  • 5 Bootstrappers

  • 5 Pike Push-Ups

  • 10 Jumping Air Squats


Immediately Into...

AMRAP x 4 MINUTES

  • 10 Barbell DL

  • 5 Hang Muscle Cleans

  • 5 Shoulder Press

  • 10 Push Press


STRENGTH


ON A 15:00 RUNNING CLOCK...

  • Build to a Heavy 5-Rep Push Jerk*

*Option to come from the floor or the rack.

(Score is Weight)


HERO WORKOUT "PARTNER DT"


10 ROUNDS FOR TIME*

  • 12 Deadlifts (70/50)

  • 9 Hang Power Cleans

  • 6 Push Jerks

*""You Go, I Go"" style. Partner 1 completes a full round while Partner 2 rests.

(Score is Time)

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