WARM-UP
AMRAP X 5 MINUTES
5 PVC PIPE PASS-THRUS
10-UP-DOWNS
10 BANDED PULL-APARTS
8 KIP SWINGS
INTO…
7 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN
INTO…
BARBELL WARM-UP
2 ROUNDS
3 BB CLEAN DEADLIFTS
3 BB HANG HIGH PULL
3 BB HANG MUSCLE CLEAN
3 BB HANG POWER CLEAN
STRENGTH
EMOM EVERY :90 FOR 8 SETS
1 POWER CLEAN
+
2 HANG POWER CLEANS
*START LIGHT AND BUILD TO A HEAVY COMPLEX FOR THE DAY.
WORKOUT
IN TEAMS OF 2…
AMRAP X 15 MINUTES
3 DB DEADLIFTS (50/35)(35/20)
6 DB HANG POWER POWER CLEANS
9 PULL-UPS
*P1 WORKS THROUGH A FULL ROUND WHILE P2 RIDE/ROW/SKI MAX CALORIES. ONCE P1 COMPLETES A FULL ROUND PARTNERS SWITCH.
