WARM-UP
AMRAP X 8 MINUTES
16 JUMPING JACKS
8 JEFFERSON CURLS
8 ALT. ELBOW PUNCHES
8 BODY WEIGHT DROP SQUATS*
8 ALT. GROINERS
*START ON YOUR TOES WITH YOUR HANDS AT YOUR SIDE AND YOUR SHOULDERS SHRUGGED. JUMP AND DROP INTO AN AIR SQUAT POSITION AS FAST AS POSSIBLE. AS YOU DROP PULL YOUR THUMBS TO YOUR SHOULDERS TO MIMIC A FRONT RACK POSITION.
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE HANG SQUAT CLEAN.
STRENGTH
- HANG SQUAT CLEAN
1X5 @ 60%
1X3 @ 65%
3X2 @ 70%
- BELOW THE KNEE PULLS
- 3X5 @ 80%
*BASED OF 1 RM CLEAN AND JERK.
WORKOUT
30 HANG SQUAT CLEANS (ATHLETES CHOICE)
*WEIGHT OPTIONS
(205/145)
(185/135)
(165/115)
(SCORE IS TIME)
