WARMUP
AMRAP x 7 MINUTES
8 Groiners + Twist
8 Air Squat w/ :01 Pause at the bottom
8 Wall Ball Push Press
8 Barbell Deadlifts
16 Alt. Elbow Punches
STRENGTH
4 SETS*
1 Clean
+
1 Hang Clean
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy. Clean can be Power or Squat.
(Score is Weight)
Week 6 of 9
WORKOUT
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)
75 Hang Power Cleans (115/75)
*Partition as needed. If do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.
(Score is Time)
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