WARM UP
2 ROUNDS
1 min Cardio Choice
5 Good Mornings
5 Up-Downs
5 Push-Ups
Into…
2 ROUNDS
7 Barbell RDL’s
7 Barbell Clean Deadlifts
7 Babrell High Pulls
7 Barbell Muscle Cleans
EXTENDED WARM UP
EMOM x 10 MINUTES
MIN 1 – 1 Rope Climb or 2 Strict Pull-Ups
MIN – 2 Power Cleans*
*Start Moderate and Build to Workout Weight. Reps to not need to be TNG.
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
1 Rope Climb or 2 Strict Pull-Usp
2 Power Clean (Athlete Choice)
10 Burpees
*Complete waterfall style. P1 completes 1 Rope Climb, P2 completes 2 Power Cleans, P1 completes 10 Burpees, and then P2 completes 1 Rope Climb, and so on.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION
AMRAP x 15 MINUTES
1 Rope Climb
2 Power Clean (185/135)
10 Burpees
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)