WARMUP
AMRAP x 5 MINUTES
10 Alt. Step-Ups
10 Calf Raises into 10 Bunny Hops
6 Cat/ Cows
6 Elbow Punches
INTO…
AMRAP x 3 MINUTES
5 Clean Deadlifts
20 Single Unders
5 Box Jumps
STRENGTH
EVERY 1:30 x 8 SETS*
1 Clean Deadlift
+
1 Pausing Power Clean**
+
1 Hang Power Clean
*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee before completing the movement.
(Score is Weight)
WORKOUT
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (155/105)
50 Double Unders
5 Hang Power Cleans
25 Box Jumps (20)
-Rest 2:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
(Score is Lowest Rounds + Reps)
OPTIONAL AFTER PARTY
3 SETS FOR QUALITY
6 Inch Worms
6/6 Side Plank Rotations
12 Alt. Bird Dogs w/:02 Pause
-Rest as Needed b/t Sets-
(No Measure)
Share this page