WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 6 MINUTES
MIN 1 - :45 GLUTE HIP BRIDGE HOLD
MIN 2 - :45 LUNGES
MIN 3 - :45 CLEAN GRIP DL
MIN 4 - :45 BOX STEP-UPS
MIN 5 - :45 ELBOW PUNCHES
THEN…
2-3 MINUTES POINTS OF PERFORMANCE (COACHES CHOICE FOR THE HANG POWER CLEAN)
STRENGTH
EVERY 1:30 X 8 SETS*
2 HANG POWER CLEANS
+
1 POWER CLEAN
*BUILD TO A MODERAT-HEAVYWEIGHT.
WORKOUT
FOR TIME
2:00 ON / 1:00 OFF
10 BURPEE BOX JUMP OVER (24/20)
MAX POWER CLEANS (185/135)(135/95) WITH TIME REMAINING…
(SCORE TOTAL POWER CLEANS OVER THE 5 ROUNDS.).