WARMUP
:30 Row – Just Legs + :30 Row – Just Arms
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
10 Tuck-Ups
Into…
1:00 Row @ 20-25 S/M
5 Hang Power Cleans
10 Strict Press
10 V-Ups
Into…
1:00 Row @ 25-30 S/M
5 Power Cleans
5 Tempo Strict Press (31×1)
10 Hanging Knee Raises
STRENGTH
Push Press for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Press
(Score is Weight)
WORKOUT
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*NOTE: W.O.W. this our pick for epic workout of the week! Remix of Painkiller last seen in 2022!
(Score it Total Reps)
OPTIONAL COOL DOWN
2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child’s Pose
(No Measure)