WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 6 MINUTES
MIN 1 - :30 MAX SINGLE UNDERS + 12 SLOW CALF RAISES
MIN 2 - 12 SLOW MED BALL SQUATS + MAX BOOTSTRAPPERS
MIN 3 - :30 SLOW BARBELL RDL + MAX HOLLOW HOLD
MIN 4 - :30 DOUBLE UNDERS +MAX CAT COW
MIN 5 -12 MED BALL THRUSTERS - MAX OVERHEAD HOLD
MIN 6 - :30 SLOW BARBELL HIGH PULL + MAX ALT. V-UPS
*3-5 MINUTES POINTS OF PERFORMANCE FOR CLEAN & JERK (COACHES PREFERENCE).
STRENGTH
ON A 20:00 RUNNING CLOCK…
BUILD TO A HEAVY 1 REP CLEAN & JERK
WORKOUT
AMRAP X 13 MINUTES
40 DOUBLE UNDERS*
30 WALL BALLS (20/14)(14/10)
20 TOES TO BAR
*OPTION FOR UNBROKEN.’
(SCORE IS ROUND AND REPS)
