WARMUP
2 ROUNDS (7:00 CAP)
10 Slow Scap Push-ups
20 Alt. Shoulder Taps
20 Plate Hops
15 Banded Good Mornings
INTO….
1 ROUND
10 Alt. Groiners
5 Up-Downs
5 Tempo Push-ups @ 32X1 (option to use knees for assistance)
5 KB Deadlifts
STRENGTH
EVERY 1:30 x 6 SETS*
1 Deadlift
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean
-Rest Remainder of Time-
*Keep All Sets Light-Moderate. Clean Technique Day.
Week 3 of 4
(Score is Weight)
WORKOUT
AMRAP x 18 MINUTES*
2-4-6-8…and so on
Deadlifts (155/105)
Hand Release Push-Ups
Russian KB Swing (70/53)
*After each full round, complete 10 Up-Downs to Target. Target is 6″” above standing reach.
(Score is Rounds + Reps)
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