*PART 1
Every 2:00 for 10:00:
Complete 2 Touch & Go Power Cleans

*Increase loads across each set*

* PART 2

[COMPETE/TRAIN]
AMRAP 10:
15/12 Calorie Row or 200 Meter Run
3 Power Cleans 95/135 M75/105
15/12 Calorie Row or 200 Meter Run
6 Power Cleans 95/135 M75/105
15/12 Calorie Row or 200 Meter Run
9 Power Cleans 95/135 M75/105
15/12 Calorie Row or 200 Meter Run
12 Power Cleans 95/135 M75/105

Add 3 Power Cleans per round for 10:00
Score = The number of rounds + reps/cals in 10:00

 

[SWEAT]
AMRAP 10:
15/12 Calorie Row or 200 Meter Run
3 Power Cleans 65/95 M55/85
15/12 Calorie Row or 200 Meter Run
6 Power Cleans 65/95 M55/85
15/12 Calorie Row or 200 Meter Run
9 Power Cleans 65/95 M55/85
15/12 Calorie Row or 200 Meter Run
12 Power Cleans 65/95 M55/85

  • Add 3 Power Cleans per round for 10:00

AFTER PARTY- 3 Sets of 6-8 Reps:
Deficit Strict HSPU

3 Sets of 6-10 Reps:
Pausing Strict HSPU (dead stop on floor)

3 Sets of 6-12 Reps:
Deficit Kipping HSPU

Athlete chooses difficulty of each station, with the intention being to find ourselves in that repetition range

AT HOME
AMRAP 10:
200m Run
3 Double Dumbbell Power Cleans 35/50 M25/40
200m Run
6 Double Dumbbell Power Cleans 35/50 M25/40
200m Run
9 Double Dumbbell Power Cleans 35/50 M25/40
200m Run
12 Double Dumbbell Power Cleans 35/50 M25/40

  • Add 3 Power Cleans per round for 10:00

EQUIPMENT-FREE
**AMRAP 10:
200m Run
6 Broad Jumps
200m Run
9 Broad Jumps
200m Run
12 Broad Jumps
200m Run
15 Broad Jumps

  • Add 3 Broad Jumps per round for 10:00