Friday, April 22
Warm-up
Warm-up
AMRAP X 8
10 Up-Downs→ Switch to Burpees at Halfway
10 Scap Pull-Ups
10 (5/5) Single Arm Hang DB Clean
10 Wrist Rotations (5 clockwise, 5 counterclockwise)
10 Up-Downs→ Switch to Burpees at Halfway
10 Scap Pull-Ups
10 (5/5) Single Arm Hang DB Clean
10 Wrist Rotations (5 clockwise, 5 counterclockwise)
Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: 8 Strict Pull-Ups
Minute 2: 5 Hang Power Cleans
Minute 3: :45 Suitcase Hold
Minute 1: 8 Strict Pull-Ups
Minute 2: 5 Hang Power Cleans
Minute 3: :45 Suitcase Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 8
5 Renegade Rows (50/35lbs) (22.5/15kg)
10 DBL DB Hang Power Clean
5 Renegade Rows (50/35lbs) (22.5/15kg)
10 DBL DB Hang Power Clean
Finisher
Cool Down
1:00 Banded Lat Stretch/Side
12 Banded Bicep Curls