TUESDAY 1/31

julia
Tuesday, January 31, 2023 - 02:22

WARM-UP

AMRAP X 4 MINUTES

:20 JUMPING JACKS

5 INCHWORM WALKOUTS

6 PUSH-UPS W/ ROTATION

INTO…

3-5 MINUTES

DYNAMIC MOBILITY (COACH’S CHOICE)

INTO…

2 ROUNDS OF POINTS OF PERFORMANCE (COACH’S CADENCE)

12 POWER DROPS*

8 BARBELL HIGH HANG HIGH PULLS

4 BARBELL HIGH HANG MUSCLE CLEANS

2 BARBELL PUSH PRESS

*START ON YOUR TIP-TOES WITH YOUR FEET UNDER YOUR HIPS AND HANDS AT YOUR SIDE.  JUMP AND DROP INTO A POWER CLEAN POSITION.  AS YOU DROP PULL YOUR HANDS UP TO YOUR SHOULDERS AND GET YOUR ELBOWS HIGH AS IF YOU ARE RECEIVING THE BARBELL.

STRENGTH

6-5-4-3-2

POWER CLEAN & JERKS*

*REPS MUST BE TOUCH & GO.  START MODERATE AND BUILD TO MODERATE-HEAVY. 

WORKOUT

“OPEN WORKOUT 15.4”

AMRAP X 8 MINUTES

3 HANDSTAND PUSH-UPS

3 POWER CLEANS (185/125)(135/95)

6 HANDSTAND PUSH-UPS

3 POWER CLEANS

9 HANDSTAND PUSH-UPS

3 POWER CLEANS

12 HANDSTAND PUSH-UPS

6 POWER CLEANS

15 HANDSTAND PUSH-UPS

6 POWER CLEANS

18 HANDSTAND PUSH-UPS

6 POWER CLEANS

21 HANDSTAND PUSH-UPS

9 POWER CLEANS

AND SO ON…


CIRCHIIT