WARM-UP
CHIPPER STYLE!
30 Single Unders
15 Box Step-Ups
30 Single Unders
15 Burpees
30 Single Unders
15/12 Cal Bike
30 Single Unders
15 Box Jumps
30 Single Unders
*From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB.
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
+
1 Squat Clean
(Score is Weight)
WORKOUT
4 SETS
ON 4:00 RUNNING CLOCK…
50 Double Unders
5 Hang Squat Cleans (185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining…
-Rest 1:30 b/t Sets-
*Must step down from the box.
(Score is Reps)
Goal* – Explore barbell cycling with a really fun complex! Limiting factor here will be the Hang Squat Clean and the movements following…the Deadlift is more of a position pull than a pull for load. In the workout, heavy HSC but want to be able to double or triple up on reps each set…it can not be a 1RM type of lift.