Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning (part 1)
10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#
Goal: 4 + 4 + 4 rounds (216 reps).