WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 6 MINUTES
4 INCH WORM WALKOUT + PUSH-UP W/ ROTATION L/R
6 UP-DOWNS
:20 ACTIVE HOLD FROM PULL-UP BAR
:20 ACTIVE OVERHEAD BARBELL HOLD
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN AND SHOULDER TO OVERHEAD.
WORKOUT SPECIFIC WARM-UP
EMOM X 9 MINUTES
MIN 1 - 6 TOUCH AND GO POWER CLEANS (BUILD TO WORKOUT WEIGHT). + 8 SCAPULA PUSH-UPS
MIN 2 - 5 KIP SWINGS + 5 KIPPING / BUTTERFLY PULL-UPS
MON 3 - 10 SHOULDER TO OVERHEAD (BUILD TO WORKOUT WEIGHT)
WORKOUT
IN TEAMS OF 2
DIVIDE UP THE WORK/ONE ATHLETE WORKING AT ONE TIME.
FOR TIME
300 METER ROW
50 POWER CLEANS(135/95)(115/80)(95/65)
50 BURPEES
600 METER ROW
50 SHOULDER TO OVERHEAD
50 PULL-UPS
900 METER ROW
50 BURPEES
50 POWER CLEANS
600 METER ROW
50 PULL-UPS
50 SHOULDER TO OVERHEAD
300 METER ROW
