WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PUSH-UP
5 SCAPULA PULL-UPS
:20 HOLLOW HOLD
INTO…
EMOM X 6 MINUTES
MIN 1 - 10 BARBELL PUSH-PRESS
MIN 2 - 10 KIP SWINGS
MIN 3 - 10 BARBELL BENT OVER (SUPINATED GRIP) ROW + 5 HANG MUSCLE CLEANS
STRENGTH
EMOM X 10 MINUTES
3 CLEAN DEADLIFTS
+
3 HANG POWER CLEANS
+
3 PUSH JERKS
*BUILD TO A HEAVY LOAD FOR THE DAY.
**CANNOT DROP THE BARBELL UNTIL ALL 9 REPS ARE COMPLETE.
WORKOUT
TEAMS OF 2
5 ROUNDS FOR TIME
15 PUSH JERKS(95/65)(65/35)
12 CHEST TO BAR PULL-UPS
9 HANG POWER CLEANS
*ATHLETE 1 COMPLETES A ROUND THEN ATHLETE 2 COMPLETES A ROUND WHICH = 1 ROUND.
