AMRAP x 6 MINUTES

100m Run

4 Empty Barbell Deadlifts

4 Empty Barbell Strict Press + Behind the Neck Strict Press

4 Vertical Jumps*

*Land in a quarter squat!

Into…

1-2 ROUNDS

8 Alt. Elbow Punches

4 Empty Barbell Cuban Presses (option to use PVC)

8/8 Leg Swings

4/4 Moose Antlers

0:00-10:00 Complete…

800m Run

10 Power Clean & Jerks (225/155)

-Rest w/ Time Remaining-

10:00-18:00 Complete…

600m Run

10 Power Clean & Jerks (185/135)

-Rest w/ Time Remaining-

18:00-24:00 Complete…

400m Run

10 Power Clean & Jerks (155/105)

(Score is Total Working Time)

KG BB1: (100/70)

KG BB2: (85/60)

KG BB3: (70/47.5)

0:00-10:00 Complete…

800m Run

10 Power Clean & Jerks (155/105)

-Rest w/ Time Remaining-

10:00-18:00 Complete…

600m Run

10 Power Clean & Jerks (135/95)

-Rest w/ Time Remaining-

18:00-24:00 Complete…

400m Run

10 Power Clean & Jerks (115/75)

(Score is Total Working Time)

KG BB1: (70/47.5)

KG BB2: (60/42.5)

KG BB3: (52.5/35)

FOR TIME

0:00-10:00 Complete…

800m Run

20 Power Clean & Jerks (Athlete Choice 1)

-Rest w/ Time Remaining-

10:00-18:00 Complete…

600m Run

20 Power Clean & Jerks (Athlete Choice 2)

-Rest w/ Time Remaining-

18:00-24:00 Complete…

400m Run

20 Power Clean & Jerks (Athlete Choice 3)

*P1 and P2 complete the run together. Partners will split barbell work as needed.

(Score is Total Working Time)

Foam Roll Quads, Lats, Calves

(No Measure)