WARM-UP
2 ROUNDS
1:00 CARDIO CHOICE (EZ)
30 SINGLE UNDERS
5 HIGH HANG PULLS W/ EMPTY BARBELL
5 HANG MUSCLE CLEANS
INTO…
2 ROUNDS
:45 CARDIO (MOD/HARD)
5/5 SINGLE EG RDL’S
10/10 ANKLE CIRCLE (5 COUNTERCLOCKWISE/ 5 CLOCKWISE)
5 HANG POWER CLEANS
STRENGTH
EMOM X 8 MINUTES
MIN 1 - :40 DOUBLE UNDER PRACTICE
MIN 2 - 5-7 HANG POWER CLEANS*
*BUILD TO SLIGHTLY PAST WORKOUT WEIGHT.
PARTNER WORKOUT
IN TEAMS OF TWO
AMRAP X 10 MINUTES
10 HANG POWER CLEANS (135/95)(95/65)
60 DOUBLE UNDERS
-REST 2:00-
AMRAP X 8 MINUTES
8 HANG POWER CLEANS
40 DOUBLE UNDERS
-REST 2:00
AMRAP X 6 MINUTES
6 HANG POWER CLEANS
20 DOUBLE UNDERS
*PARTNER 1 COMPLETES A FULL ROUND WHILE PARTNER 2 COMPLETE MAX METERS ON ROWER THEN SWITCH
(SCORE IS METERS)