WARM-UP
2:00 CARDIO OF CHOICE
INTO…
2 ROUNDS
10 CAT COWS
10 ALTL. SCORPION KICKS
5 PUSH-UP TO PIKE
10 KANG SQUATS
INTO…
2 ROUNDS
30 SINGLE UNDERS
7 BARBELL RDLS
7 BARBELL CLEAN DEADLIFTS
7 BARBELL HANG MUSCLE CLEAN
7 BARBELL BENT OVER ROWS
*SWITCH TO DOUBLE UNDERS FOR THE SECOND ROUND.
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN AND HANG POWER CLEAN.
STRENGTH
EVERY 90 SECONDS X 6 SETS
1 POWER CLEAN
+
1 HANG POWER CLEAN
WORKOUT
AMRAP X 15 MINUTES
75 DOUBLE UNDERS
20 PULL-UPS
10 POWER CLEANS (155/105)(135/95)(95/65)
(SCORE IS ROUNDS + REPS)
