(10 min )
2 rounds at a warm up pace.
10 beat swings ( perfect form)
10 front squats with pvc or empty bar
10 sit ups
10 power cleans with pvc or empty bar.
(5 min to set up equipment)
25 min amrap
Row 1000m / bike 3000m
115/75 pound Front squat, 30 reps
115/75 pound Power clean, 30 rep
- goal for the row/bike is about 70% effort
- Pull ups scale so you can do 5 reps at a time.
- toes to bar grab a KB and do toes to KB if you don’t have toes to bar
- for front squats goal should be to do at least 10 at a time
- Power cleans 5 at a time.
1 min Elbow to wall ( tricep/ lat stretch ) each side
1 min couch stretch ( each leg)
1 min foam roller on each leg.