2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
4 sets
AMRAP 1:30
12 Clean and Jerk (2×50/35 or Backpack)
Max Lateral Burpee over Object in the time remaining
-rest 1:30 b/t sets-
Athletes Notes
Score
This workout is scored on how many lateral burpees over object you complete in each set.
Workout Flow
0:00-1:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
1:30-3:00
Rest
3:00-4:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
4:30-6:00
Rest
6:00-7:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
7:30-9:00
Rest
0:00-1:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
Demo videos
Scaling
4 sets
AMRAP 1:30
10 Clean and Jerk (2×35/20 or Backpack)
Max Lateral Burpee over Object in the time remaining
-rest 1:30 b/t sets-
3 sets
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
1:00 rest
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
-rest 1:00-
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
-rest 1:00-
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
Demo videos
Scaling
No scaling needed.