WARMUP
AMRAP x 6 MINUTES
1 min Row
:30 Row
5 Kip Swings
5 Air Squats
5 Push-Ups
Quick Rest then Intoβ¦
BARBELL SPECIFIC WARM-UP
3 ROUNDS FOR QUALITY*
6 Deadlifts
6 Power Cleans
6 Hang Power Cleans
6 Push Jerk
6 Thruster
*Complete round 1 with an empty barbell. Round 2 with light-mod weight. Round 3 with workout weight.
WORKOUT
“9/11”
FOR TIME
2001m Run*
11 Box Jumps (30/24)
11 Thrusters (155/105)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
2001m Run
22 Box Jumps (30/24)
22 Thrusters (155/105)
22 Chest-to-Bar Pull-Ups
22 Power Cleans
22 Handstand Push-Ups
22 Hang Power Clean
22 Toes to Bar
22 Deadlifts
22 Push Jerks
4002m Row
*Athletes may start with either the run or the row and finish the workout with the other. The Run must be completed together, the Row will be split as needed. All other work split as needed. P1 works while P2 rests.
(Score is Time)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press
OPTIONAL COOLDOWN
FOR RECOVERY
8:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
(No Measure)
