4 minute max cal row/bike
4 minute of AMRAP*
4 minute RMU
4 minute of AMRAP*
4 min max cal row/bike
AMRAP*
6 Hang Squat cleans @135/95lbs
6 TTB
KG: 60/45 KG
TC: 20 min
Score: Rounds and Reps
Scaling Options
Beginner
4 minute max cal row/bike
4 minute of AMRAP
4 minute 5 Ring Row+5 Dips/Push ups
4 minute of AMRAP
4 min max cal row/bike
AMRAP
6 Hang Squat cleans @75/55
6 Hanging Knee Raise
Intermediate
4 minute max cal row/bike
4 minute of AMRAP
4 minute 5 AssistedPull ups + 5 Assisted Ring Dips
4 minute of AMRAP
4 min max cal row/bike
AMRAP
6 Hang Squat cleans @95/65
6 Toes to eye level
Perform
N/A
In teams of 3
6 rounds of
3 minute max cal row/bike
3 minute of AMRAP, Synchro
AMRAP
6 Hang Squat Cleans @135/95lbs & 50/35lbs DB x 2
6 TTB
This team workout will be continuous work for everyone for 36 minutes.
In round 1, Partner 1 will perform max Cal on the rower or Bike while partner 2 & 3 Perform a 3 minute Amrap in a synchronized fashion of 6 Hang squat cleans & 6 TTB. The hang squat cleans will have one partner using a Barbell while the other uses DBs.
In round 2, Partner 2 will hop on the machine and partner 1&3 will continue on the Amrap.
In round 3, Partner 3 will hop on the machine and partner 1&2 will continue on the Armap.
Partners should use the same equipment for the full Amrap and switch equipment on the hang cleans only when they switch amraps.
To allow for some rest and transitions, set the clock with a 20-30 second rest period between the 3 minute amraps.
3 sets
30 seconds Glute Bridge March + pause
20 Prone banded hamstring curls
A. General
2 sets
30sec Bike/Row/Ski/100m Run
10 Front squats
10 Banded T pull aparts
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
https://youtu.be/FD1WHHKYEEI
C. Specific
3 Sets @ ascending
5 Cal @Hard
3 Hang clean pulls + 1 Hang power clean
(Watch for a smooth extension where the bar grazes vertically off the top of the thigh)
3 TTB timing drill + 1-3 TTB
1 Ring mu or ring mu substitute
TTB Timing Drill: https://youtu.be/O9y2LxpcdRg