WARM-UP
AMRAP x 5 MINUTES
20 Jumping Jacks
20 Grasshoppers
10 Bootstrappers
10 Plank to Pike
5 Reps Each with empty barbell
Deadlift
Hang Power Clean
Front Squat
Strict Press
Push Press
Hang Squat Clean
Squat Clean
Snatch Width Deadlift
Hang Power Snatch
Overhead Squat
Power Snatch
WORKOUT
“Clear Your Plates”
5 Rounds
3 Deadlifts (315/185/125)
4 Squat Cleans (225/135/95)
5 Power Snatches (135/85/65)
6 OHS (45/35/35)
(Score is Time)
The workout is going to consist of one bar and 3 plates per side, each the same weight (45s, 25s, or 15s…scale appropriately). You’ll start with your bar fully loaded and do 3 deadlifts. Then you’ll take one plate off of each side and perform 4 full cleans. Take one more plate off of each side and knock out 5 full snatches. Empty the barbell and rep out 6 overhead squats with that empty barbell.
Then, you’ll load all the plates back on the bar and repeat…4 more times. The unloading and reloading of the barbell makes this a bit spicy!