WARMUP
AMRAP x 8 MINUTES
200m Row
10 Scap Pull-Ups → 10 Kip Swings
10 Tuck-Ups → 10 V-Ups
10 Air Squats → 10 BB Front Squats
8 Kipping Knee Raises –> T2B/T2Something
5 Clean Deadlifts
5 Hang Muscle Cleans
10 Elbow Punches
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean
2 Hang Cleans*
*Option for Squat or Power.
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
500/400m Row
30 Toes to Bar or Something
20 Power Cleans (Athlete Choice)
*P1 & P2 will complete the Row together. The other two movements will be split as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
SOLO WORKOUT
EVERY 4:00 x 4 SETS
500/400m Row
15 Toes to Bar
Max Power Cleans (165/115) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Power Cleans)