Warm-Up
2 SETS
:20 Toe Walk
:20 High Skips
:20 High Knees
:20 Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
5 Up-Downs
Strength
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
(Score is Weight)
Workout
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)
150m Row
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)
150m Row
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)
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