WARMUP
1-2 ROUNDS
10 Up-Down
10 Lateral Jumps Over Bar
10 Kip Swings
8 OH Press
6 Groiners + Twist
Into…
6 Burpees Over Bar
6 BB Muscle Clean
6 BB Push Press
6 BB Front Squat
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Squat Clean Thruster
(Score is Weight)
WORKOUT
“SHAMROCK SHAKE”
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
Share this page