WARMUP
2 ROUNDS
1:00 Row
10 Up-Downs
6/6 Staggered Stance Good Mornings
10 Lateral Jumps
5 Cat/Cows
Into…
2 ROUNDS
:40 Row
6 Burpees w/ Lateral Hop
8 Empty BB RDL*
8 BB Upright Rows**
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”
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 AFTER PARTY
2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow
(No Measure)
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