Tuesday, 3 January

*****0800 PreWork*****

Hang Power Clean

  • Build to a 1RM

*****0900 Class*****

WARM UP

DEADLIFT

  • 4 X 1 @ 88% on 3:00

“DomiNATE”

AMRAP 20

  • 2 Ring Muscle-Ups
  • 4 Handstand PushUps
  • 8 Single Dumbbell Alternating Clean & Jerks (RX 70/50lbs Scaled 50/35lbs)

After Class Work

Row Calories EMOM, starting with 3 calories, add 3 calories each minute until unable to complete designated calories

Back Accessory, 5 Supersets for Quality

  • 10 Elevated Ring Rows
  • 20 Revers Hypers
  • 30 Banded Pull Aparts
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