WARM-UP
2 ROUNDS
:30 BIKE/ROW/SKI
10 SCAP-PULL-UPS
10 KIP SWINGS
10 TUCK-UPS
10 CLEAN DEADLIFTS
INTO…
2 ROUNDS
:30 BIKE/ROW/SKI
10 SCAP PULL-UPS
10 KIPPING KNEE RAISES
:30 ELBOW PUNCHES
EXTENDED WARM-UP
EMOM X 8 MINUTES
MIN 1 - 4-6 TOES TO BAR
MIN 2 - 5 TNG POWER CLEANS*
*BUILD WEIGHT EACH ROUND. START LIGHT AND END MODERATE. FINAL LOADS SHOULD BE SLIGHTLY ABOVE WORKOUT WEIGHT.
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP X 12 MINUTES*
12 TOES TO BAR
8 POWER CLEANS (115/75)(75/55)
*P1 WORKS THROUGH ONE FULL ROUND WHILE P2 COMPLETES MAX CAL. ONCE A FULL ROUND HAS BEEN COMPLETED -1 & P2 SWITCH.
-REST 2:00-
AMRAP X 12 MINUTES
12 TOES TO BAR
6 HANG POWER CLEANS (155/105)(115/75)
(SCORE TOTAL CAL)
