Wednesday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 10 Up-Downs + Max Shoulder Taps
MIN 2 – 10 Barbell RDL + Max Good Mornings
MIN 3 – 10 V-Ups + Max Hollow Hold
MIN 4 – 10 Hang Muscle Cleans + Max Elbow Punches
MIN 1 – 10 Up-Downs + Max Shoulder Taps
MIN 2 – 10 Barbell RDL + Max Good Mornings
MIN 3 – 10 V-Ups + Max Hollow Hold
MIN 4 – 10 Hang Muscle Cleans + Max Elbow Punches
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 15 Burpee Over Bar
MIN 2 – Max Hang Power Cleans (135/95)|(95/65)
MIN 3 – 1:00 Front Rack Hold*
MIN 4 – Rest
MIN 1 – 15 Burpee Over Bar
MIN 2 – Max Hang Power Cleans (135/95)|(95/65)
MIN 3 – 1:00 Front Rack Hold*
MIN 4 – Rest
*Accumulate as much time as possible in the Front Rack.
(Score is Reps of Cleans)
KG BB: (60/42.5)|(42.5/30)
Post-Workout Strength
Metcon (AMRAP – Reps)
3 SETS FOR REPS
Max Strict Knees to Elbow or Strict Toes to Bar
Max Strict Knees to Elbow or Strict Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Total Reps)
