Workout Of The Day

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar
*start with TTB at 0:00*
*10 min time cap*

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

4 Rounds For Time (30 Minute Time Cap):
400 Meter DB Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Push Jerks

Barbell Weights Increase each round:
Males: 95-115-135-155
Females: 65-85-95-105

EMOM x 16
- 15/12 Calories
- 5 Touch and Go Power Cleans (athlete chooses challenging weight)