WARMUP
5 Cal Bike (legs only)
5 Cal Bike (arms only)
5 Cal Bike (legs + arms)
Into…
2 ROUNDS
5 Bodyweight Kang Squats*
5 Empty Barbell Upright Rows
10 Alt. Elbow Punches
5 Tall/Vertical Jumps
STRENGTH
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and end Moderate-Heavy.
(Score is Weight)
WORKOUT
ON A 12:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)*.
Hang Power Clean Reps:
RND1 = 12
RND 2 = 10
RND 3 = 8
RND 4 = 6
RND 5 = 4
RND 6 = 2
(Score is Total Cals)
OPTIONAL AFTER PARTY
2-3 SETS
:30 Plank Hold
:30 Dead Hang Hold
:30 Hollow Body Hold
:30 Chin Over the Bar Hold
-Rest As Needed b/t Sets-
(No Measure)
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