GENERAL WARM-UP

AMRAP x 5 MINUTES

100m Run

5 Good Mornings

5 Up-Downs

5 Push-Ups

Into…

SPECIFIC WARM-UP

1-2 ROUNDS

7 Barbell RDL’s

7 Barbell Clean Deadlifts

7 Babrell High Pulls

7 Barbell Muscle Cleans

MIN 1 – 1 Rope Climb or 2 Strict Pull-Ups

MIN – 2 Power Cleans*

*Start Moderate and Build to Workout Weight. Reps do not need to be TNG.

(No Measure)

1 Rope Climb

2 Power Clean (185/135)

10 Burpees

(Score is Rounds + Reps)

KG BB: (85/60)

2 Strict Pull-Ups

2 Power Cleans (135/95)

10 Burpees

(Score is Rounds + Reps)

KG BB: (60/42.5)

AMRAP x 15 MINUTES*

1 Rope Climb or 2 Strict Pull-Up

2 Power Clean (Athlete Choice)

10 Burpees

*Complete waterfall style. P1 completes 1 Rope Climb, P2 completes 2 Power Cleans, P1 completes 10 Burpees, and then P2 completes 1 Rope Climb, and so on.

(Score is Rounds + Reps)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)