TUESDAY 170829

I. General Warm-Up 

  • 3 Rounds of the following complex:   
  • 3 Clean Pulls
  • 3 Clean High Pulls
  • 3 Muscle Clean
  • 3 Hang Power Clean
  • 3 Stationary Front Rack Lunges/leg   

Rest between rounds and gradually increase weight. (coaches do first round as a group with empty bars)     

II. Workout Of The Day 

Rx: AMRAP 4: 

  • 27/21 Calorie Row buy in… 
  • 15 Power Cleans (135/95)
  • 12 BF Burpees

Rest 4:00

AMRAP 4: 

  • 27/21 Calorie Row buy in… 
  • 18 Power Cleans (115/75) 
  • 12 BF Burpees Rest 4:00

AMRAP 4: 

  • 27/21 Calorie Row buy in… 
  • 21 Power Cleans (95/65) 
  • 12 BF Burpees   

_____Scale 1: 

AMRAP 4: 

  • 27/21 Calorie Row buy-in… 

  • 15 Power Cleans (115/75) 

  • 15 BF Burpee

Rest 4:00

AMRAP 4: 

  • 27/21 Calorie Row

  • 18 Power Cleans (95/65) 

  • 15 BF Burpee

Rest 4:00

AMRAP 4: 

  • 27/21 Calorie Row

  • 21 Power Cleans (75/55) 

  • 15 BF Burpee   

_____Scale 2: 

AMRAP 4: 

  • 21/16 Calorie Row buy-in… 

  • 12 Power Cleans (95/65) 

  • 12 BF Burpee

Rest 4:00

AMRAP 4: 

  • 21/16 Calorie Row buy-in… 

  • 15 Power Cleans (75/55) 

  • 12 BF Burpee

Rest 4:00

AMRAP 4: 

  • 21/16 Calorie Row buy-in… 

  • 18 Power Cleans (65/45) 

  • 12 BF Burpee   

III. Accessory/Recovery 

  • 1) 3:00 recovery row
  • 2) Lat/Bicep mash  
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