04/27/2024 Saturday’s Workout

WARMUP

2 ROUNDS
8/6 Cal Row
6 Jefferson Curls
6 High Hang High Pulls
6 Strict Press (Elbow Punches as needed)
6 High Hang Muscle Cleans
6 Push Press
6 Cat Cows

STRENGTH

EVERY 1:30 x 5 SETS*
1 Hang Clean**
+
1 Clean**
+
1 Shoulder to Overhead

*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS
20/15 Cal Row
10 Toes to Bar
Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining

Barbell Options…
155/105
185/135
205/145

-Rest 1:30 b/t Sets-

(Score is Total Clean to Overhead Reps)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar

*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.

(Score is Total Clean to Overhead Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)