Sunday
Warm-up
Warm-up
1 ROUND
1:00 EZ Row
4 Traditional Deadlifts w/Empty Barbell
4 Clean Deadlifts w/Empty Barbell
8 Alt. Groiners
1:00 EZ Row
4 Traditional Deadlifts w/Empty Barbell
4 Clean Deadlifts w/Empty Barbell
8 Alt. Groiners
INTO…
1 ROUND
:45 Mod Row
8 Hang High Pulls w/Empty Barbell
8 Alt. Elbow Punches
8 Cat Cows
INTO…
1 ROUND
:30 Fast Row
8 Hang Muscle Cleans w/Empty Barbell
4 Scap Pull-Ups
4 Kip Swings
Workout
REMEMBRANCE (AMRAP – Rounds and Reps)
1. AMRAP x 11 MINUTES
200/150m Row
1 Power Clean (205/145)|(145/105)
9 Toes to Bar
200/150m Row
1 Power Clean (205/145)|(145/105)
9 Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2. AMRAP x 11 MINUTES
200/150m Row
1 Deadlift (315/205)|(225/155)
9 Toes to Bar
(Score is Rounds + Reps)
KG BB1: (90/65)|(65/47.5)
KG BB2: (143/93)|(100/70)
NOTE: Last Seen 9/11/2021
