WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS W/ AN EMPTY BAR
4 GOOD MORNINGS
4 RDL’S
6 UPRIGHT ROWS
6 HANG MUSCLE - CLEANS
THEN…
COACH PROVIDED POINTS OF PERFORMANCE FOR THE POWER CLEAN.
WORKOUT
IN TEAMS OF 2…
- ON A 20:00 RUNNING CLOCK
BUILD TO A HEAVY COMPEX*
1 CLEAN DEADLIFT
+
2 POWER CLEANS
*COMPLEX MUST BE UNBROKEN. BOTH PARTNERS MUST REGISTER A SCORE WITHIN THE 20 MIN.
(SCORE COMBINED WEIGHT)
-REST 3:00 B/T PART 1 & PART 2-
- AMRAP X 9 MINUTES
5 POWER CLEANS (155/105)(115/75)
7 BURPEES OVER THE BAR
*PARTNER 1 COMPLETES A FULL ROUND WHILE PARTNER 2 RESTS. ALTERNATE EVERY ROUND. YOU GO, I GO FORMAT.
(SCORE IS ROUNDS + REPS)