AMRAP 4
10 Alternating Calf Stretch
:15 Calf Raises
:30 Butt Kicks
4 Plank Shoulder Tap + 1 Push Up
Athletes Notes
10 sets
In a :60 window
5 Hang Squat Clean and Jerk
Max Distance Sprint in the time remaining
-rest 1:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
- This workout is scored on how far in feet you can run in each set.
Workout Flow
*At 3,2,1 Begin:
0:00-1:00
5 Hang Squat Clean and Jerk
Max Distance Sprint in the time remaining
-rest 1:00-
Repeat for 10 total sets.
Demo Videos
Scaling
10 sets
In a :60 window
5 Single Dumbbell Hang Clean and Jerk (35/25)
Max Distance Sprint in the time remaining
-rest 1:00 b/t sets-
Mayhem Mom Mods
10 sets
In a :60 window
5 Modified Single Dumbbell Clean and Jerk (25)
Max Distance Sprint in the time remaining or :30 Max Forward Lunge
-rest 1:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
No Run Option:
10 sets
In a :60 window
5 Hang Squat Clean and Jerk *
Max High Knees in the time remaining
-rest 1:00-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
- This workout is scored based on how many high knees you complete each set.
Workout Flow
*At 3,2,1 Begin:
0:00-1:00
5 Squat Clean and Jerk
Max High Knees in the time remaining
rest 1:00
Repeat for 10 total sets.
Demo Videos
Scaling
10 sets
In a :60 window
5 Single Dumbbell Hang Squat Clean and Jerk (35/25)
Max High Knees in the time remaining
-rest 1:00 b/t sets-
Mayhem Mom Mods
10 sets
In a :60 window
5 Dumbbell Hang Clean and Jerk (25)
Max High Knees in the time remaining
-rest 1:00 b/t sets-