FRIENDSGIVING RESCHEDULED!! DATE TO ANNOUNCED SOON
WARM-UP
AMRAP X 4 MINUTES
4 BURPEES
6 ALT. LUNGES W/ ROTATION
8 GLUTE BRIDGES
INTO…
2 ROUNDS
6 CLEAN DEADLIFTS
6 HANG HIGH PULLS
6 HANG MUSCLE CLEANS + 6 ALT. ELBOW PUNCHES
4 CLEAN DROP DRILL*
*1 REP = STAND ON TOES + SHRUG SHOULDERS/FLEX LEGS AND HOLD FOR :02 BEFORE DROPPING INTO CATCH POSITION.
STRENGTH
EVERY 1:30 X 6 SETS
1 POWER CLEAN
+
2 HANG POWER CLEANS
*START LIGHT AND BUILD PAST WORKOUT WEIGHT.
WORKOUT
FOR TIME
27-21-15-9
POWER CLEANS (135/95)(95/65)
RING DIPS OR HAND RELEASE PUSH-UPS
(SCORE IS TIME)
