Strength – Power Clean Complex (4×6)
(1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2) x 4 sets:
* Work up to a Heavy, Unbroken set
Workout – Metcon (AMRAP – Rounds and Reps)
ORIGINAL CHICKEN SANDWICH
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
18 Straight Leg or Weighted Sit Ups
-rest 2 Minute-
AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar
TARGET SCORE
Target number of Rounds each set: 3+
Minimum number rounds before scaling: 2.5 Rounds
Scaling Option 2 (Beginner)
AMRAP 7 Minutes
6 Dumbbell Strict Press (light)
18 Sit Ups
-rest 2 Minute-
AMRAP 7 Minutes
12 Dumbbell Push Press (light)
12 Hanging Knee raises