WARM-UP
AMRAP X 4 MINUTES
:20 SINGLE UNDERS
4 INCHWORM + 3 SCAPULA PUSH-UPS
6 BB DEADLIFTS
6 UPRIGHT ROWS
12 ELBOW PUNCHES
INTO…
AMRAP X 4 MINUTES
:20 DOUBLE UNDERS
8 PUSH-UPS
8 BARBELL SUPINE GRIP BENT OVER ROWS
5 HANG MUSCLE CLEANS
5 HANG POWER CLEANS
STRENGTH
ON A 10:00 RUNNING CLOCK
BUILD TO A MOD-HEAVY 3-REP POWER CLEAN
WORKOUT
IN TEAMS OF 2
AMRAP X 20 MINUTES*
50 PULL-UPS
10 POWER CLEANS(ATHLETES CHOICE)**
75 PUSH-UPS
10 POWER CLEANS
150 DOUBLE UNDERS
10 POWER CLEANS
*P1 - WORKS WHILE P2 RESTS. SPLIT WORK AS NEEDED.
**GOAL WEIGHT SHOULD BE SOMETHING CHALLENGING BUT DOABLE FOR SMOOTH DOUBLE FOR EACH ATHLETE.
(SCORE ROUNDS + REPS)
