01/20/2023 Friday’s Workout
by Ana Liston
WARMUP
AMRAP x 3 MINUTES
3 Empty Barbell Strict Press (option to add in some elbow punches)
3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows
3 Scap Pull-Ups + 3 Kip Swings
Into…
AMRAP x 3 MINUTES
4 Bodyweight Lunge-Lunge-Squats
4 Hang High Pulls + 4 Hang Muscle Cleans
8 Ring Rows
STRENGTH
Power Clean for load:
8-6-4-8-6-4*
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 3 of 7 (Oly Cycle)
WORKOUT
“OPEN 19.5”
33-27-21-15-9 reps for time of:
โข Thrusters
โข Chest-to-bar pull-ups
Men use 95 lb.
Women use 65 lb.
Time cap: 20 minutes
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