WARMUP
2 ROUNDS
10 Cat Cows
10 Alt. Scorpion Kicks
5 Push-Up to Pike
10 Kang Squats
Into…
2-3 ROUNDS (TIME PERMITTING)
30 Single Unders*
7 Barbell RDLs
7 Barbell Clean Deadlift
7 Barbell Hang Muscle Cleans
7/7 Single Arm Ring Row
*Switch to 30 Double Unders for the second and third round.
STRENGTH
EVERY 1:30 x 6 SETS*
1 Power Clean
+
1 Hang Power Clean
*Start Moderate and Build to or Above Workout Weight.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
100 Double Unders
30 Pull-Ups
15 Power Cleans (185/135)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
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