WARM-UP
AMRAP X 4 MINUTES
:20 JUMPING JACKS
5 INCHWORM WALKOUTS
6 PUSH-UPS W/ ROTATION
INTO…
3-5 MINUTES
DYNAMIC MOBILITY (COACH’S CHOICE)
INTO…
2 ROUNDS OF POINTS OF PERFORMANCE (COACH’S CADENCE)
12 POWER DROPS*
8 BARBELL HIGH HANG HIGH PULLS
4 BARBELL HIGH HANG MUSCLE CLEANS
2 BARBELL PUSH PRESS
*START ON YOUR TIP-TOES WITH YOUR FEET UNDER YOUR HIPS AND HANDS AT YOUR SIDE. JUMP AND DROP INTO A POWER CLEAN POSITION. AS YOU DROP PULL YOUR HANDS UP TO YOUR SHOULDERS AND GET YOUR ELBOWS HIGH AS IF YOU ARE RECEIVING THE BARBELL.
STRENGTH
6-5-4-3-2
POWER CLEAN & JERKS*
*REPS MUST BE TOUCH & GO. START MODERATE AND BUILD TO MODERATE-HEAVY.
WORKOUT
“OPEN WORKOUT 15.4”
AMRAP X 8 MINUTES
3 HANDSTAND PUSH-UPS
3 POWER CLEANS (185/125)(135/95)
6 HANDSTAND PUSH-UPS
3 POWER CLEANS
9 HANDSTAND PUSH-UPS
3 POWER CLEANS
12 HANDSTAND PUSH-UPS
6 POWER CLEANS
15 HANDSTAND PUSH-UPS
6 POWER CLEANS
18 HANDSTAND PUSH-UPS
6 POWER CLEANS
21 HANDSTAND PUSH-UPS
9 POWER CLEANS
AND SO ON…
