WARMUP
AMRAP x 4 MINUTES
16 Jumping Jacks
12 Alt. Barbell Elbow Punches
8 Barbell Good Mornings
4 Barbell Strict Press
Into…
1-2 ROUNDS (TIME PERMITTING)
12 Power Drops* (BW ONLY)
8 Barbell High Hang High Pulls
4 Barbell High Hang Muscle Cleans
2 Inch Worms + Push-Up
STRENGTH
Power Clean & Jerk for load:
6-5-4-3-2
*Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
“OPEN 15.4”
AMRAP x 8 MINUTES*
3 Handstand Push-Ups
3 Power Cleans (185/125)
6 Handstand Push-Ups
3 Power Cleans
9 Handstand Push-Ups
3 Power Cleans
12 Handstand Push-Ups
6 Power Cleans
15 Handstand Push-Ups
6 Power Cleans
18 Handstand Push-Ups
6 Power Cleans
21 Handstand Push-Ups
9 Power Cleans
And so on…
*Add 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
OPTIONAL FINISHER
“TABATA”
8 SETS (:20 ON/ :10 OFF)*
Hollow Body Rocks
*During :10 Rest hold Hollow Body.
(No Measure)