Warm-up AMRAP 5:
1) Partner A: Rows // Partner B: 10 walking hamstring toe touch.
2) Partner A: 15 Jumping Jacks // Partner B: Bootstrappers.
Barbell Squatting Warm-up:
PVC or Empty Barbell.
5-7 reps of each on coach call, :10-:20.
- Wide, Regular, and then Narrow Stance Good Morning.
- Back Squat.
- Muscle Clean // Loose grip and high elbows.
- Front Rack Lunge.
- Power Clean.
- Front Squat // Elbows high and heels down.
- Power Clean + Front Squat // Hip extension and elbows high.
- Squat Clean // Hip extension and elbows high.
Rx’D:
For Time:
5 Cleans (245/175#)*
250/200m Row
4 Cleans
250/200m Row
3 Cleans
250/200m Row
2 Cleans
250/200m Row
1 Clean
*70-75% of 1 Rep Max
Level 2:
For Time:
5 Cleans (185/125#)*
250/200m Row
4 Cleans
250/200m Row
3 Cleans
250/200m Row
2 Cleans
250/200m Row
1 Clean
*70-75% of 1 Rep Max
Level 1:
For Time:
10 DB Cleans (35/25#)
200/150m Row
8 DB Cleans
200/150m Row
6 DB Cleans
200/150m Row
4 DB Cleans
200/150m Row
2 DB Cleans
Accessory:
3 Sets:
10 Muscle Clean
30 Barbell Rollouts
Stretching:
2 Sets:
25 Banded Side Step / Side
:30 Pigeon Stretch / Leg
25 Banded Good Morning
:30 Coach Stretch / Leg
