WARMUP
EMOM x 10 MINUTES (:40 on / :20 off)
MIN 1 – Up-Downs
MIN 2 – Alt. Single Leg RDL
MIN 3 – Samson Lunges
MIN 4 – Hang High Pulls
MIN 5 – Push-Up to Pike
STRENGTH
Clean & Jerk for load:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
WORKOUT
“OPEN 11.3”
“OPEN 11.3”
ON A 5:00 RUNNING CLOCK…
Max Clean & Jerks (165/110)
(Score is Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 7 MINUTES*
Max Clean & Jerks (Athlete Choice)
*Switch as needed. P1 works while P2 rests.
(Score is Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Alt. Groiners
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Cat/Cows
(No Measure)
Share this page