WARM-UP

AMRAP X 4 MINUTES

6/4 Cal Bike

8 BB Good Mornings

4 High Hang High Pulls

8 Alt. Elbow Punches

4 Strict Press

Into…

AMRAP x 4 MINUTES

6/4 Cal Bike

8 Clean Deadlifts

4 High Hang Muscle Cleans

8 Back Rack Alt. Elbow Punches

4 Push Press

WORKOUT (PERFORMANCE)

EMOM × 12 MINUTES MIN 1 – 15/12 Cal Bike

MIN 2 – Max Cleans (225/155)*

MIN 3 – Rest

*Option for Power or Squat.

(Score is Total Clean Reps)

KG BB: (100/70)

WORKOUT (FITNESS)

EMOM x 12 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Cleans (155/105)*

MIN 3 – Rest

*Option for Power or Squat.

(Score is Total Clean Reps)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-