WARM-UP
AMRAP X 3 MINUTES
50FT SHUTTLE RUN
5 BURPEES
INTO…
2 ROUNDS - PVC PIPE CLEAN WARM-UP
5 CLEAN DEADLIFTS
5 CLEAN HANG HIGH PULLS
5 MUSCLE CLEANS
5 STRICT PRESS
5 PUSH PRESS
INTO…
2 ROUNDS - EMPTY BARBELL
5 CLEAN DEADLIFTS
5 CLEAN HANG HIGH PULLS
5 MUSCLE CLEANS
5 STRICT PRESS
5 PUSH PRESS
STRENGTH
4 SETS
1 POWER CLEAN
+
2 SPLIT OR PUSH JERKS
*START MODERATE AND BUILD TO MOD/HEAVY.
WORKOUT
10 ROUNDS FOR TIME
1 POWER CLEAN+JERK (185/105)(155/85)
5 BURPEES
100 METER RUN
(SCORE IS TIME)
