WARM-UP
AMRAP X 3 MINUTES
15 JUMPING JACKS
10 CALF RAISES + TIB RAISES
5 JUMPING AIR SQUATS
INTO…
2 ROUNDS
6 CLEAN DEADLIFTS
6 ALT. ELBOW PUNCHES
6 EMPTY BARBELL FRONT SQUATS
30 SINGLE UNDERS*
*:30 DOUBLE UNDER PRACTICE IN RD 2.
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT CLEAN.
STRENGTH
- SQUAT CLEAN
ON A 20 MINUTE RUNNING CLOCK
1X3 @ 79%
1X2 @ 75%
3X2 @ 80%
- CLEAN PULLS
3X3 @90%
WORKOUT
3 SETS FOR TIME
3 REPS OF BARBELL COMPLEX (165/115)*
60 DOUBLE UNDERS
2 REPS OF BARBELL COMPLEX
40 DOUBLE UNDERS
1 REP OF BARBELL COMPLEX
20 DOUBLE UNDERS
-REST :60 B/T SETS
*1 REP OF BARBELL COMPLEX:
1 DEADLIFT
+
1 HANG SQUAT CLEAN
+
1 SQUAT CLEAN
