Workout of the Day

3 Total Sets:

1 Min AMRAP:
1 Rope Climb + AMRAP Echo Bike Cals
Rest 1 Min

1 Min AMRAP:
25ft HS Walk + AMRAP Shuttle Run lengths 25ft
Rest 1 Min

1 Min AMRAP:
3 Ring Muscle Ups + AMRAP BBJO 24/20″
Rest 1 Min

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SET 1
4:00 Interval
30 Cleans 95/65lbs
Max Burpees
2:00 rest

SET 2
4:00 Interval
25 Cleans 115/75lbs
Max Burpees
2:00 rest

SET 3
4:00 Interval
20 Cleans @135/95lbs
Max Burpees
2:00 rest

SET 4
4:00 Interval
Max Cleans 185/125lbs

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On the 2:00

3 Snatch Balances
starting at 50% of your 1RM snatch

x5 sets
building each set

–then–

Hang Power Snatch + Hang Snatch
Every 2:00 x6 sets

First 3 Sets
2 reps of Complex: Hang Power Snatch + Hang Snatch

Second 3 Sets
1 rep of Complex: Hang Power Snatch + Hang Snatch

Build over all 6 sets finishing at a heavy

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20 min EMOM:

Min 1: 10 Alt Box Step Ups (24/20″)
Min 2: 8/6 Ski Erg
Min 3: 10 American Kettlebell Swings (70/53lbs)
Min 4: 10/7 Bike Erg

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