WARMUP
2 ROUNDS
8/6 Cal Row
6 Jefferson Curls
6 High Hang High Pulls
6 Strict Press (Elbow Punches as needed)
6 High Hang Muscle Cleans
6 Push Press
6 Cat Cows
STRENGTH
EVERY 1:30 x 5 SETS*
1 Hang Clean**
+
1 Clean**
+
1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
20/15 Cal Row
10 Toes to Bar
Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining
Barbell Options…
155/105
185/135
205/145
-Rest 1:30 b/t Sets-
(Score is Total Clean to Overhead Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
(Score is Total Clean to Overhead Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
