Warm-Up
2:00 Bike (MOD)
Immediately into…
AMRAP x 4 MINUTES
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.
(Score is Weight)
Workout
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)
12-15-18 @ (155/105)
21 and beyond @ (135/95)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)
Partner Workout Option
IN TEAMS OF 2…
AMRAP x 20 MINUTES
7 Hang Power Clean (155/105)
15/12 Cal Bike
:30 Plank Hold
*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.
1 Round = When both partners finish the round.
(Score is Rounds + Reps)
