WARM-UP
EMOM X 8 MINUTES
MIN 1 - 100 METER JOG
MIN 2 - 15 BANDED GOOD MORNINGS
MIN 3 - 10 BB HANG MUSCLE CLEANS
MIN 4 - 4 KANG SQUATS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN.
STRENGTH
ON A 15 MINUTE RUNNING CLOCK…
BUILD TO A HEAVY 3 REP POWER CLEAN.
WORKOUT
- AMRAP X 4 MINUTES
3 ROUNDS OF “DT” (95/65)
MAX CALORIE ROW IN REMAINING TIME
-REST 4 MINUTES
- AMRAP X 4 MINUTES
2 ROUNDS OF “DT” (135/95)
MAX CALORIE ROW IN REMAINING TIME
-REST 4 MINUTES-
- AMRAP X 4 MINUTES
1 ROUND OF “DT” (155/105)
MAX CALORIE ROW IN REMAINING TIME
(SCORE IS TOTAL CALORIES)
AB CHALLENGE
2 mins of max hollow hold
Whenever you break
5 leg raises with reverse crunCH
