WARM UP

CLEAN COMPLEX

EMOM 10, 1 Power Clean + 1 Hang Squat Clean, use same weight across all sets (65%-75% of 1RM)

“LEAD FOOT”

AMRAP 4

• 27/21 Calorie Row
• 27 Burpees
• 27 Chest-To-Bar Pull Ups

Rest 4 mins

AMRAP 4

• 21/15 Calorie Row
• 21 Burpees
• 21 Toes To Bar

Rest 4 mins

AMRAP 4

• 15/9 Calorie Row
• 15 Burpees
• 15 Pull-ups

***Additional Work***

Deadlift

EMOM 10, 1 deadlift, start at 60-65% of 1RM and build into a heavy single for the day

Stamina Conditioning

3 rounds for time

• 20 deadlifts @ 60% of the heavy single
• 20 Handstand push ups
• 1 min rest