Warm-Up
400m Jog
Immediately into…
2 SETS
10 Alt. Cossack Squats
10 Slow Kang Squats
10 Barbell Jumping Back Squats
20 Alt. Elbow Punches
10 Slow RDLs
10 Upright Rows
Strength
ON A 10:00 RUNNING CLOCK…
Build to Workout Weight or Slightly Heavier for Power Clean
(Score is Weight)
“CUPID SHUFFLE”
EMOM x 14 MINUTES*
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
(Score is Total Reps of Power Clean)
Share this page