7-1-20

STRENGTH

ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

WORKOUT
FOR TIME
800m Run

Immediately Into…

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

OPTIONAL
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)

Home Workout

DAILY-5 WARM-UP
1:00 Cardio Choice

into…

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

BODYWEIGHT
AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

(Score is Rounds + Reps)

WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

FINISHER
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers