Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Bike/Runner/Ski
- 3 Hang Power Cleans (ascending weights)
- :10s Chin over bar hold
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Workout: AMRAP Repeats
AMRAP x 5 Minutes
- Buy in: 15 Strict Pull Ups
-in remaining time AMRAP of:
- 5 Hang Power Cleans (135/95)
- 5 Box Jumps (30”/24”)
-Rest 2 Minutes-
AMRAP x 5 Minutes
- Buy in: 15 Hang Power Cleans (135/95)
-in remaining time AMRAP of:
- 5 Box Jumps (30”/24”)
- 3 Strict Pull Ups
-Rest 2 Minutes-
AMRAP x 5 Minutes
- Buy in: 15 Box Jumps (30”/24”)
-in remaining time AMRAP of:
- 3 Strict Pull Ups
- 5 Hang Power Cleans (135/95)
*RX+: (155/105) (Same Reps as RX)
*CRX: (185/115) (12 Reps on Buy in / 3 Reps on AMRAPs)
*3 Total Scores:
- Rounds + Reps for each interval
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Cardio Option: AMRAP Repeats
AMRAP x 5 Minutes
- Buy in: 15 Strict Pull Ups
-in remaining time AMRAP of:
- 9 Russian KB Swings (24K/16K)
- 5 Box Jumps (30”/24”)
-Rest 2 Minutes-
AMRAP x 5 Minutes
- Buy in: 30 Russian KB Swings (24K/16K)
-in remaining time AMRAP of:
- 5 Box Jumps (30”/24”)
- 3 Strict Pull Ups
-Rest 2 Minutes-
AMRAP x 5 Minutes
- Buy in: 15 Box Jumps (30”/24”)
-in remaining time AMRAP of:
- 3 Strict Pull Ups
- 9 Russian KB Swings (24K/16K)
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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