WARM-UP
AMRAP x 8 MINUTES
100m Run
20 Single Unders*
5 Clean Grip Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches
BENCHMARK WORKOUT
“BOGO”
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row
(Score is Time)
Goal – Long workout calls for consistent & repeatable effort, challenge yourself to keep your Hang Power Cleans unbroken through the entire AMRAP!