2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
5 Overhead Squat w/ PVC
10 Sit-up
5 Good Mornings w/ PVC
5R/5L Single Arm DB Press

A. Squat Clean EMOM
Minutes 1-4: 3 Position Squat Clean (Start at pockets – 60% 1RM min 1, 62% min 2, 65% min 3, 67% min 4)
Min 5: Rest
Minutes 6-9: 2 Squat Cleans (70%, 72%, 75%, 77%)
Min 10: Rest
Min 11-14: 1 Squat Clean (80%, 85%, 90%, 95%)

B. 5 Rounds
250 Meter Row
20 Ab Mat Sit-Ups
15 Ait Squats
10 Med Ball Cleans
5 Med Ball Pikes (https://youtu.be/FYJbFn_3hrk)

Scroll to Top