PART 1 → AMRAP x 2 MINUTES
4 Alt. Groiners
8 Slow Arm Haulers
8 Alt. Thoracic Squat Rotations
Then Into…
PART 2 → Progressive Warm-Up
1 ROUND
5 Up-Downs w/4 Alt. Shoulder Taps*
5/5 Lateral Step-Ups
5 Seated DBL DB Arnold Press
5 Empty Barbell Clean Deadlifts
*When in the Tall Plank position, perform 4 Alt. Shoulder Taps.
Into…
1 ROUND
5 Up-Down Box Step Overs
:30 Empty Barbell Overhead Hold
10 Alt. Elbow Punches
Into…
1 ROUND
5 Burpee Box Jump/Step Overs
5 Hang Muscle Clean + Strict Press*
*1 Rep = 1 Hang Muscle Clean + Strict Press
EMOM x 18 MINUTES
MIN 1 – 10 Ground to Overhead (95/65)*
MIN 2 – Max Burpee Box Jump Overs (24/20)
MIN 3 – Rest
*Athlete choice for Snatch or Clean & Jerk
(Score is Total BBJO Reps)
KG BB: (42.5/30)
EMOM x 18 MINUTES
MIN 1 – 10 Ground to Overhead (65/45)*
MIN 2 – Max Up-Down Box Jump Overs (20)
MIN 3 – Rest
*Athlete choice for Snatch or Clean & Jerk
(Score is Total UDBJO Reps)
KG BB: (30/20)
EVERY 4:00 x 3 SETS
12 Seated DB Alt. Arnold Presses (Mod-Heavy)
10 DB Reverse Flyes
20 Alt. DB Slides
-Rest w/ Time Remaining-
(No Measure)
