WARM-UP12
2:00 CARDIO OF CHOICE
INTO…
AMRAP X 4 MINUTES
3 INCHWORM WALKOUTS + PIKE
8 ALT. PUSH-UPS W/ ROTATION
10 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
3-5 MINUTES BARBELL WARM-UP FOR THE POWER CLEAN & JERK
STRENGTH
ON A 15 MINUTE RUNNING CLOCK BUILD TO A 2 REP HEAVY PUSH-JERK.
WORKOUT
PARTNER WORKOUT
2 SETS
AMRAP X 10 MINUTES
2 ROUNDS
25/20 CAL ROW
400 METER RUN
THEN
MAX CLEAN & JERKS (135/95)
*P1 ROWS WHILE P2 RUNS ONCE BOTH ATHLETES COMPLETE THE ROW AND THE RUN THAT IS A ROUND. ONCE TWO ROUNDS ARE COMPLETE ATHLETE MOVE ONTO THE CLEAN & JERKS.
-REST 3:00 B/T SETS-
(SCORE IS TOTAL CLEAN & JERKS)
