WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PUSH-UP
5/5 SINGLE LEG RDL’S
10/10 BANDED SIDE STEPS (BAND ABOVE ANKLES)
INTO…
AMRAP X 4 MINUTES
5 MUSCLE CLEANS
5 FRONT SQUATS
5 STRICT PRESS
SPECIFIC WARM-UP
7 MINUTES TO BUILD TO WORKOUT WEIGHT FOR CLEANS
7 MINUTES TO BUILD UP TO WORKOUT WEIGHT FOR THRUSTERS
WORKOUT
FOR TIME:
ROW 2000/1700 METERS
21 CLEANS (115/75)
15 THRUSTERS (115/75)
ROW 1,000/750 METERS
15 CLEANS
12 THRUSTERS
ROW 500/400 METERS
9 CLEANS
9 THRUSTERS
(SCORE ROUNDS + REPS)
