Warm-Up
2 Rounds
8 Calorie Bike
8 Ring Rows
8 Wall Balls
8 Hang Power Cleans with a barbell
Strength
Build to a heavy 3 Hang Power Clean
(a 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:
20 Minute AMRAP
12 Calorie Bike
24 Wall Balls, 20#14#
12 Calorie Row
24 Dumbbell Snatches, 50#/35#
12 Burpees
24 Pull Ups
Variation B:
25 Minute AMRAP
15 Wide Push Ups
15 Close Push Ups
15 Burpees
15 Air Squats
15 Jumping Air Squats
15 Burpees
15 Sit Ups
15 V Ups
15 Burpees
Workout Tip
For Variation A, all wall balls should be completed in 2 sets or less. Scale as needed. For the dumbbells switch every 12 repetitions.