WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS
10 COSSCK SQUATS
:20 HOLLOW HOLD
INTO…
3 ROUNDS
10 CLEAN DEADLIFTS
10 UPRIGHT ROWS
10 STRICT PRESS
INTO…
7 MINUTES PVC POINTS OF PERFORMANCE FOR THE CLEAN AND JERK.
STRENGTH
ON A 20:00 RUNNING CLOCK
BUILD TO A 1 REP HEAVY FOR THE DAY
CLEAN & JERK
WORKOUT
EVERY 3 MINUTES X 5 ROUNDS
3 POWER CLEANS (135/95)
6 PUSH-UPS
9 AIR SQUATS
-REST 1:00 MINUTES B/T ROUNDS
(SCORE IS WORST ROUND)