WARMUP
AMRAP x 5 MINUTES
2-4-6-and so on…
Step-Ups (Athlete Choice)
Burpees or Up-Downs
Ring Rows
Into…
8 Box Jumps w/ Step-Down
8 Scap Pull-Ups
8 Kip Swings
8 Clean Deadlifts
STRENGTH
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 1-2 Chest to Bar Pull ups
*Start moderate and build up to and possibly past workout weight.
(Score is Weight)
WORKOUT
12 ROUNDS FOR TIME
6 Chest to Bar
4 Box Jumps (24/20)
2 Power Clean (155/105)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.
(No Measure)
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