WARMUP
AMRAP X 8 MIN
6 Alt. 90-90 Hip Rotations
6 Air Squats to Med. Ball
6 Scap Pull-Ups + 6 Kip Swings
12 Alt. Step Overs
6 Cat/Cows
6 Med. Ball Thrusters
10 Wall Balls
6 Toes to Bar/Something
12 Box Jump Overs
STRENGTH
EMOM x 6 MINUTES
1 Power Clean
+
1 Front Squat
+
1 Hang Clean*
*Option for Power or Squat. Start Light and build slightly past Workout Weight.
(Score is Weight)
WORKOUT
FOR TIME
100 Wall Balls (20/14)
80 Box Jump Overs (24/20)
60 Toes to Bar
40 Power Cleans (135/95)
20 Front Squats
(Score is Time)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
10 Alt. 90-90 Hip Rotations
:45/:45 Piked Calf Stretch
-Rest as Needed b/t Sets-
(No Measure)
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