3 Rounds: 10x DB Renegade Row Each arm (35/25) 10x DB Hang Power Cleans (with both DB’s) 20x Front Rack DB Lunges —– 50x Double Unders or “Fancy” Jumps —– 2 Rounds: 10x DB Renegade Row Each arm 10x DB Hang Power Cleans 20x Front Read More …
10 Rounds: 3x Power Clean (145/105) 200m Run or 300m Row
Part 1: OTM 10: 1x Power Clean, 1x Squat Clean Part 2: AMRAP 12 minutes: 10x Barbell Push Ups 20x Medball Cleans 100m Sprint
Part 1: OTM 10 mins: 3x Clean Pull Part 2: 4 Rounds: 10x Hang Power Clean (95/65) 30x Plank Shoulder Taps 10x Bar Facing Burpees
50x Double Unders or “Fancy” Jumps (150 singles) —– 21-15-9 Hang Squat Clean (95/65) Dips —– 50x Double Unders or “Fancy” Jumps (150 singles)
Part 1: OTM 10 minutes: 1x Power Clean + 3x Push Press Part 2: AMRAP 12 minutes: 10x Push Press (75/55) 15x Hollow Rock (30 sec hold) 25x Double Unders or “Fancy” Jumps (75 singles)
“Abbate” 1600m Run or 2K Row 21x Clean and Jerk (155/105) 800m Run or 1K Row 21x Clean and Jerk 1600m Run or 2K Row