WARM-UP
A) 40” / 20” rest
4 rounds:
Cal Bike
Burpees
Sit-Up
2 rounds: with an empty bar
6 Front Squats
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar
STRENGTH
Clean Work
EMOMx3 minutes:
3 Hang Clean, Above the Knee
– 3 Minute Rest
EMOMx3 minutes:
3 Hang Clean, below The Knees
– 3 Minute Rest
EMOMx3 minutes:
Squat Clean
WORKOUT “EMOMDAY”
EMOM x 12 minutes:
5 Clean And Jerk, 135#/95#
10 Calorie Bike
15 Toes-to-Bar
A) 800m Run
Then:
4 rounds of:
10 Air Squats
5 Toes-to-Bar
10 Ring Rows
B) 3 rounds:
20 Sit-Ups
200m Jog
Arm You Ready:
3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 Sit-Ups (AB-MATE)
WORKOUT
AMRAP: 14 Minute
7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders
WARM-UP
50 Double Unders
2 rounds:
6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups
STRENGTH
Clean
EMOM x3
3 Hang Clean, Above the Knee
– 3 Minute Rest
EMOM x3
3 Hang Clean, below The Knees
– 3 Minute Rest
EMOM x3
3 Squat Clean
WORKOUT
4 Rounds for time:
200m Run
4 Squat Clean Thrusters
