AMRAPWARM-
UP
2 SETS
:20 Toe Walk
:20 High Skips
:20 High Knees
:20 Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
100m Jog
SKILL
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
(Score is Weight)
WORKOUT
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)
Goal – Challenge yourself to do the barbell unbroken for as long as possible in the AMRAPs today! It is also ok to lower weight on the last AMRAP if you are not able to do at least 3-5 unbroken reps!