2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
10 Overhead Squat w/ PVC (QUALITY)
15 Sit-up
10 Good Mornings w/ PVC
10 Superman w/ Hold
5 Strict Pull-Up
5 Ring Dips
3 Supersets
A. 10 Front Rack Walking Lunges w/barbell
B. Max Chin Ups
Rest as needed after each superset
Go as heavy as possible
C. 9 Min AMRAP
1 Power Clean (weight is athlete’s choice – this should NOT be a cake walk 🙂
1 Front Squat
1 Push Press
1 Burpee Over Bar
2 Power Cleans
2 Front Squats
2 Push Press
2 Burpee Over Bar…
* Score is last full completed round plus additional reps.
