WARM-UP
AMRAP X 4 MINUTES
2:00 CARIO OF CHOICE
INTO…
5 AIR SQUATS + 5 JUMP SQUATS + 10 SCAPULA PUSH-UPS
INTO…
AMRAP X 4 MINUTES
4 LUNGE-LUNGE-SQUAT
4 HANG HIGH PULLS + 4 MUSCLE CLEANS
4 SCAPULA PULL-UPS + 4 KIP SWINGS
STRENGTH
POWER CLEAN
8-6-4-8-6-3*
*START LIGHT-MODERATE AND BUILD TO MODERATE-HEAVY. THE SECOND WAVE OF 8-6-4 SHOULD BE HEAVIER THAN THE FIRST.
WORKOUT
FOR TIME
27-21-15-9
THRUSTERS (95/65)
CHEST TO BAR PULL-UPS
(SCORE IS TIME)
