WARM-UP
AMRAP X 6 MINUTES
100 M JOG
7 HANG HIGH PULLS
6 ALT. ELBOW PUNCHES
5 KIP SWINGS
4 SCAP PUSH-UPS
INTO…
2 ROUNDS
5/5 MOOSE ANTLERS
10 BANDED HOLLOW LAT PULL-DOWNS
5 CAT/COWS
:20/:20 SINGLE ARM PLANK
STRENGTH
ON A 12:00 RUNNING CLOCK
BUILD TO A MODERATE TO HEAVY 3-REP MAX HEAVY POWER CLEAN
PARTNER WORKOUT
AMRAP X 20 MIN
WHILE PARTNER A RUNS 400 METERS, PARTNER B PERFORMS AN AMRAP OF:
7 HANG POWER CLEANS (135/95)(95/65)
7 TOES TO BAR
7 HAND RELEASE PUSH-UPS
*ONCE PARTNER A RETURNS FROM RUN SWITCH
(SCORE IS TOTAL ROUNDS AND REPS ACCUMULATED BETWEEN BOTH ATHLETES).