WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
12/10 CAL ROW
50 SINGLE UNDERS
10 BARBELL MUSCLE CLEANS
INTO…
2 ROUNDS
12 ALT. BACK RACK ELBOW PUNCHES
10 UP-DOWNS
8 THREE POSITION POWER CLEAN
6 FRONT SQUATS
INTO
5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A HEAVY COMPLEX OF:
1 POWER CLEAN
+
1 FRONT SQUAT
+
1 HANG POWER CLEAN
WORKOUT
FOR TIME
50-50-50-50
DOUBLE UNDERS
40-30-20-10
CAL ROW,SKI,RIDE
10-10-10-10
POWER CLEAN(155/105)(115/75)
*ALT CAL OPTIONS: 30-24-15-8
(SCORE IS TIME)