Warm-up
AMRAP x 5 MINUTES
3/3 SA KB DL
4/4 SA KB Russian Swing
5/5 SA KB High Pulls
12 Walking Lunges
Strength
EVERY 1:30 x 7 SETS
1 Clean Deadlift
+
1 Below the Knee High Pull
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean
*Start light and build to moderate.
(Score is Weight)
Workout
AMRAP x 12 MINUTES
10 DB Power Cleans (50/35)
10 KB Sumo Deadlift High Pull (70/53)*
20 Mixed Grip Lunges**
*Option for DBL DB Sumo DB High Pull
**Lunge 10 reps with KB In Suitcase Hold, and DB in Front Rack. Then lunge 10 reps with KB/DB in opposite hands.
(Score is Rounds + Reps)
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