Warm-Up
8 Minutes of Movements
7 Calorie Bike
10 Walking Lunges
5 Hang Squat Cleans – With Lite Dumbbells
Strength
Build to a heavy 3 Hang Power Clean
(3 @ RPE8 in the Hang power Clean)
Then perform the following below:
2 Hang Power Cleans Every Minute on the Minute for 3 Rounds.
Strength Tip
Hang Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From any position above the knees lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel..
Workout
Variation A:
21 Minute AMRAP:
14 Dumbbell Snatches, 50#/35#
7 Calorie Bike
14 Dumbbell Push Presses, 50#/353
7 Calorie Row
Variation B:
15 Minute AMRAP:
5 Burpee Broad Jumps
10 Handstand Push-Ups
15 Air Squats
30 Mountain Climbers
60 Side to Side Mountain Climbers
Workout Tip
For Variation A, make sure the load on the dumbbells is completed in 7 unbroken sets right and 7 unbroken sets left. Scale as needed.