WARMUP
AMRAP X 7 MIN
2:00 Row
10 BB Elbow Punches
5 Hang Muscle Cleans
5 Strict Press
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Clean
+
1 Hang Clean*
+
2 Shoulder to Overhead
*Option for Squat or Power.
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
500/400m Row OR 1000/800m Bike
15 Power Clean & Jerks (135/95)
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME
1000/800m Row OR 2000/1800m Bike
60 Power Clean & Jerks (Athlete Choice)
*P1 and P2 complete the Row/Bike together. Once back P1 will work while P2 rests. Split Clean & Jerk reps as needed.
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
