WARM-UP
AMRAP x 7 MINUTES
5 Up Downs*
20 High Jump Single Unders
10 Good Mornings
10 Clean Deadlifts
*At the halfway mark (3:30) switch the Up Downs to Burpees.
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex:
1 Paused Above the Knee Hang Power Clean* + 2 Hang Power Clean
*Pause for :02 Above the Knee
BENCHMARK WORKOUT “SHAKE AND BAKE”
AMRAP x 14 MINUTES
3 Hang Power Clean (Athlete Choice- should feel HEAVY but unbroken)*
9 Burpee Over Bar
27 Double Unders or 40 singles