Warm Up:
6 minute AMRAP, For Quality:
9 Cal Row
9 Burpees Over Rower
9 Inchworm Push-Ups
- then -
3 minute AMRAP, For Quality:
5 Hollow Rock
30sec Wall Sit
Barbell Prep / Technique
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
into..
3-5 Sets
3 Position Power Clean, adding weight to 60% on each set
METCON
"Nash-Vegas"
3 Rounds, For Time:
32/24 Cal Row
24 Alt Dumbbell Hang Clean and Jerks 22.5/15kg
16 Burpee Box Jumps 24/20''
8 Power Cleans 85/55kg
Time Domain: 15:00-20:00
Time Cap: 20 minutes
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories: Core Work
12:00 AMRAP, For Quality
:45 Sorenson Hold
20m Dual KB OH Carry
:30sec GHD Supine hold
:30/:30 Side Plank Hold
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