WARM-UP
EMOM X 8 MINUTES
MIN 1 - 10 UP-DOWNS + MAX PLANK
MIN 2 - 10 BARBELL DEADLIFTS + MAX GROINERS
MIN 3 - 10 HANG MUSCLE CLEANS + MAX ELBOW PUNCHES
MIN 4 - 10 JUMP SQUATS _ MAX BOOT STRAPS
STRENGTH
ON A 20:00 RUNNING CLOCK
BUILD TO A HEAVY COMPLEX OF …
1 CLEAN DEADLIFT
+
1 HANG POWER CLEAN (BELOW THE KNEE)
+
1 POWER CLEAN
WORKOUT
EMOM X 14 MINUTES*
MIN 1 - 1 BURPEE OVER THE BAR + MAX POWER CLEANS
MIN 2 - 2 BURPEES OVER THE BAR + MAX POWER CLEANS
MIN 3 - 3 BURPEES OVER THE BAR + MAX POWER CLEANS
MIN 4 - 4 BURPEES OVER THE BAR + MAX POWER CLEANS
..AND SO ON UNTIL ROUND 14
MIN 14 - 14 BURPEES OVER THE BAR = MAX POWER CLEANS
(SCORE IS TOTAL POWER CLEANS)
