| Warmup Do an empty bar clean warmup, then: 2 rounds: 6 barbell rollouts 10 deficit pushups then: warmup your hang squat clean to 155/105 (Rx+ 225/155) |
| Workout 15:00 AMRAP 9/7 cal bike 6 burpees over bar 3 hang squat cleans 95/65 After 3 rounds, go to 115/75 After 6 rounds go to 135/95 After 9 rounds go to 155/105 After 12 rounds go to 185/125 If 12 rounds are completeed, you’re done, and congrats you’re a badass. Rx+ Start at 135/95. If 9 rounds are completed, go to 245/165. If 12 are completed the workout is done. |
| Cooldown 1:00 couch stretch/leg 10 mckenzie pressups |
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