9:00 Class only today
STRENGTH
EMOM x 6 MINUTES*
2 Hang Power Clean +
1 Power Clean
-Rest 1:00-
EMOM x 6 MINUTES*
3-5 Shoulder To Overhead
WORKOUT
AMRAP x 15 MINUTES
10 Bar Facing Burpees
8 Deadlifts*
6 Hang Power Cleans
4 Shoulder to Overhead
*Increase weight every 3 rounds…
Rounds 1, 2, 3 – (95/65)
Rounds 4, 5, 6 – (135/95)
Rounds 7 & Beyond – (155/105)
STRENGTH
3-4 SETS
10 Wide Grip Bench Press
15-20 Slow Dante Rows
-Rest As Needed b/t Sets-
WORKOUT
AMRAP x 7 MINUTES
24 Crossbody Mountain Climbers
12 Tuck-Ups
12 Push-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
20 Crossbody Mountain Climbers
10 Tuck-Ups
10 Push-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
16 Crossbody Mountain Climbers
8 Tuck-Ups
8 Push-Ups
STRENGTH
ON A 12:00 RUNNING CLOCK…
Perform 4 Sets of Complex:
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat
*Set 1 – Moderate-Light
Set 2 – Moderate
Set 3&4 – Moderate+
WORKOUT
EVERY 6:00 x 4 SETS
20/15 Cal Row
50 Double Unders
7 Hang Squat Cleans (135/95)
50 Double Unders
20/15 Cal Row
-Rest the Remainder of Time-