WARM-UP

AMRAP x 5 MINUTES
12 Toe Touch Jumping Jacks
10 Good Mornings
10 Kip Swings
8 Ring Rows

Then…

2 ROUNDS
5 Clean Deadlifts
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans

STRENGTH (ALL)

POWER CLEAN FOR LOAD:

1# 2 reps

2# 2 reps

3# 2 reps

4# 2 reps

5# 2 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
1 Deadlift (155/105)
2 Power Clean
3 Hang Power Clean
10 Chest to Bars

(Score is Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
1 Deadlift (115/75)
2 Power Clean
3 Hang Power Clean
10 Pull-Ups

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Cardio Choice

*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts

(No Measure)