WARMUP
3 ROUNDS
1 min Bike or Row (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up
*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.
STRENGTH
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean
*Start Light and build to Moderate.
(Score is Weight)
Week 3 of 9
WORKOUT
EMOM x 16 MINUTES
MIN 1 & 2 – 35/28 Cal Bike or 40/30 Cal Row
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)
7 Handstand Push-Ups
*Pick up where you left off.
(Score is Total Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
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