Warm Up
AMRAP 10
45 sec Row
15 Banded Face Pulls
20 Alternating Shoulder Taps
20 Standing Toe Touches
5 Burpees Over Rower
Weightlifting
Week 2
I. Every 2:30 x 6 sets: 3 Position Cleans
(Above Knee, Below Knee, Floor)
2 x 1 + 1 + 1@ 60%
2 x 1 + 1 + 1 @ 65%
1 x 1 + 1 + 1 @ 70%
1 x 1 + 1 + 1 @ 75%
Cleans are not touch and go, reset after hang snatches
II. Every 2 mins x 4 sets: Clean Pull
2 x 3 reps @ 95%
2 x 3 reps @ 100%
Dead stop on each rep. Work on full extension through the toes and shrug. Use straps if you have them.
III. Every 3 mins x 5 sets: Front Squat
5 x 3 rep @ 75%
Conditioning
AMRAP 3
15 Hang Power Cleans
25 Double Unders
Rest 1 minute
AMRAP 3
12 Shoulder-to-Overheads
45 Double Unders
RX 115 / 75 lbs
Scaled 75 / 55 lbs
Rest 1 minute
AMRAP 6
10 Hang Power Cleans
10 Shoulder-to-Overheads
50 Double Unders
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Accessory Work
3 Rounds for Quality
8 L/8 R Single Arm Kettlebell Shoulder Press, pick load
1 min. Double Kettlebell Overhead Hold, pick load,
100 ft. Overhead Barbell Carry Walk
100ft. Farmers Carry, pick load
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