WARMUP
AMRAP x 4 MINUTES
:30 Mod Row
10 Good Mornings (BW or BB)
8 Med Ball Front Squats
6 Seated Med Ball Strict Press
Into…
AMRAP x 4 MINUTES
:30 Hard Row
10 Barbell Jefferson Curls
8 Med Ball Thrusters
6 Piked Push-Ups
STRENGTH
Deadlift for load:
8-8-8-8*
*Start Light-Moderate and build to Moderate+.
Week 2 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
“OPEN 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60 Deadlifts (225/155)
60 Wall Balls (20/14)
60 Cal Row
60 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
