WARMUP
6 Cat Cow
8 Clean Deadlifts
10 Elbow Punches
:20 Dead Hang
Into…
6 Hang Muscle Cleans
8 Box Step Overs
10 Scap Pull Ups
12 Ring Rows
Into…
6 Hang Power Cleans
8 Box Jump Overs
6 Kip Swings + 6 Dynamic Kip Swings
WORKOUT
“SUPERSONIC”
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 14 MINUTES*
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bar Pull-Ups
*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Clean*
+
1 Hang Clean*
*Option for Squat or Power.
(Score is Weight)
Share this page