WARMUP
8 min AMRAP
8 Toe Touch Jumping Jacks
8 Push-Up to Pike
8 Barbell Good Mornings
8 Strict Press
8 Elbow Punches + 8 Hang Muscle Cleans
8 Clean Deadlifts
STRENGTH
EVERY 2:00 x 7 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Light and Build to Moderate-Heavy.
**Option for Squat or Power.
(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)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 10 MINUTES
3 Power Clean (Athlete Choice)
6 Handstand Push-Ups or Hand Release Push-Ups
*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.
(Score is Total Cals)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
