WARMUP
2 ROUNDS
:20 Single Unders
4 Inchworm + 3 Scap Push-Ups
6 Deadlifts
6 Upright Rows
12 Elbow Punches
Into…
1-2 ROUNDS (Time Permitting)
:20 Double Unders OR Single-Single-Doubles
8 Push-Ups
8 Ring Rows*
5 Hang Muscle Cleans
5 Hang Power Cleans
*Complete 8 Jumping Pull-Ups RND 2.
STRENGTH
Power Clean for load:
ON A 10:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Power Clean
(Score is Weight)
WORKOUT
“DAVID & GOLIATH”
AMRAP x 20 MINUTES*
5 Chest to Bar Pull-Ups
10 Push-Ups
30 Double Unders
*Every 3 Rounds complete one of the following options…
2 Power Clean (225/155)
3 Power Clean (205/145)
4 Power Clean (185/135)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
