Warm-up
Weightlifting
*** CLEAN CAN BE POWER OR SQUAT ***
* 3 Position Clean Complex For All Sets
– From Floor
– At Knee
– At High Hang (Power Position)
Clean (5 x 1 @ 50%)
Clean (3 x 1 @ 60%)
Clean (2 x 1 @ 70%)
Clean (1 x 1 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes Of:
10 Deadlifts (115/80)
8 Hang Power Cleans (115/80)
6 Alternating Lunges (115/80)
——–
50 Double Unders Between Each Round
** Add 20 Double Unders After Each Round (50-70-90-110-130-150, etc.) **
RX+: Deadlifts / HPC / Lunges @ 135/95
Scaling Options:
Deadlifts / HPC / Lunges @ 95/65
Singles x2 (100-140-160-180-200, etc.)
Cash Out
Metcon (Time)
Supset:
2 x 0:20-0:30 Hollow Body Hold
2 x 0:20-0:30 Back Extension Hold
* Add weight if needed