WARM UP
AMRAP x 4 MINUTES
:30 Cardio Choice
8 Up Downs
6 Jumping Squats
4 Inch Worms
into…
SPECIFIC WARM-UP
2 ROUNDS
5 Clean Deadlifts
5 High Hang High Pull
10 Elbow Punches
10 Strict Presses
STRENGTH
EMOM x 8 MINUTES
1 Power Clean & Jerk*
*Start Mod-Light and Build to Workout Weight.
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
40 ROUNDS FOR TIME*
1 Power Clean & Jerk (Athlete Choice)
3 Strict Handstand Push-Ups or DB Strict Press
*P1 completes a full round while P2 rests. Once a round is completed, partners switch.
(Score is Time)
SOLO WORKOUT
20 ROUNDS FOR TIME
1 Power Clean & Jerk (225/155)
3 Strict Handstand Push-Ups
(Score is Time)
OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
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