Fitness
A. E30s for 8 min:
Hang power clean – 1s pause in receiving position
B. 3 min AMRAP:
10 DB snatches, alternating
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 renegade rows, no push-up
10 burpees
+
(Rest 3 min)
+
3 min AMRAP:
10 DB shoulder-to-overhead
10 burpees
C. 8 min:
30s side plank, right
30s side plank, left
30s single-leg calf raises, right – toes turned out
30s single-leg calf raises, left – toes turned out
Performance
A. E30s for 8 min:
2 touch-and-go hang squat cleans
*Tough but fast. No misses.
B. 3 min AMRAP:
3 unbroken hang squat cleans (155/105)
+
(Rest 3 min)
+
3 min AMRAP:
3 unbroken hang squat clean thrusters (155/105)
*Don’t drop the bar during the complex.
+
(Rest 3 min)
+
3 min AMRAP:
12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead (155/105)
*Don’t drop the bar during the complex.
C. 8 min:
30s anti-rotational front plank, right
30s anti-rotational front plank, left
30s single-leg calf raises, right – toes turned out
30s single-leg calf raises, left – toes turned out
