WARM-UP
AMRAP x 8 MINUTES
30 Single Unders *
8 Up-Downs **
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings
*At halfway switch to Double Unders
**At halfway switch to Burpees
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Clean*
*Fast and perfect mechanics, not meant to be heaviest 3-Rep
(Score is Weight)
WORKOUT
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95/65)**
9 Pull-Ups
**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95/65)
Rounds 4, 5, 6 – (155/115/75)
Rounds 7 & Beyond – (185/135/95)
(Score is Rounds + Reps)