WARM-UP
2:00 CARDIO OF CHOICE
INTO….
AMRAP X 4 MINUTES
30 SINGLE UNDERS
10 ALT. GROINERS
15 AIR SQUATS
:20 HOLLOW HOLD
INTO…
2 ROUNDS
:20 DOUBLE UNDERS
6 BB CLEAN DEADLIFTS
6 BB CLEAN PULLS
6 BB MUSCLE CLEANS
6 BB FRONT SQUATS
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT CLEAN.
STRENGTH
- SQUAT CLEAN
1X1 @ 80%
1X1 @ 85%
1X1@ 90%
1x1 @ 95%
- CLEAN PULLS
3X2 @ 110%
WORKOUT
2 SETS
AMRAP x 5 MINUTES
1 SQUAT CLEAN @ 85%
35 DOUBLE UNDERS
-REST 1:30 B/T SETS
*AMRAP 2 PICK UP WHERE YOU LEFT OFF
(SCORE IS TOTAL ROUNDS AND REPS). .
