02/01/2023 Wednesday’s Workout

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)