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