Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min Amrap
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)
– Into –
3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)
Workout – Metcon (AMRAP – Reps)
8-minute Amrap
30 Chest to Bar
50 Air Squats
– At 10:00 –
8-minute Amrap
30 Push-Ups
50 Air Squats
– At 20:00 –
5 min Amrap
Max Clean and Jerks (135/95)
Scaling Option
8-minute Amrap
20 Ring Rows
30 Air Squats
At 10:00 –
8-minute Amrap
20 Bar Push Ups
30 Alternating Step Ups
At 20:00 –
5 min Amrap
Dumbbell Clean and Push Press (light weight)
TARGET SCORE
Target number of Reps
Set 1: 160 +
Set 1: 160 +
Set 1: 30+
Minimum number reps before scaling:
Set 1: 100
Set 1: 100
Set 1: 15
27min Time Cap
Accessory – Warm-up (No Measure)
4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold