WARMUP
Grab a Partner and Complete! If completing solo, tackle the warm-up as a chipper (10:00 CAP)
1 ROUND (EACH)
P1: Cal Row (EZ)
P2: 10 Up-Downs +8 BB Deadlifts
Into…
1 ROUND (EACH)
P1: Cal Row (MOD)
P2: 8 Burpees + 8 BB Upright Rows
Into…
1 ROUND (EACH)
P1: Cal Row (MOD-HARD)
P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans
STRENGTH
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
“LAURA”
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees Over Rower
10 Power Cleans (155/105)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
SOLO OPTION
AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 EZ Row (keep SPM low)
MIN 2 – 10-15 Slow Banded Pull Aparts
MIN 3 – 7-10 Rower Pike Ups
(No Measure)
