Warm Up
Repeat For 5 Minutes
100m Run
10 Plate Ground To Overhead
5 Inchworm Push Ups
Deadlift
Every 2 Minutes On The Minute: Building Weight Or Work Technique
5-5-3-3-3-1-1
Coach Guided
8 Muscle Clean
10 Front Rack Clean Landings
8 Power Cleans
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
3 Power Cleans (Build To Workout Weight)
2 Power Cleans
1 Power Clean
3 Bench Press (Build To Workout Weight)
2 Bench Press
1 Bench Press
AMRAP 13 ~ In Pairs
*Both Partners Work At The Same Time Swapping Movement Each Round
COMPETITIVE
10 Power Clean (115/80)
10 Bench Press (135/95)
Rest 1 Minutes
PERFORMANCE
10 Power Clean (95/65)
10 Bench Press (115/75)
Rest 1 Minutes
LIFESTYLE
10 Power Clean
10 Bench Press
Rest 1 Minutes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds
Standing Forward Fold X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds