9.9.2021

Warm-up
200 m Row or Run
Couch Stretch 30 Sec each side
10 red band Pass thru, OHS, GM, Single Arm shoulder press
Empty Bar Clean & Power Clean technique
Clean (4×4 75%)
Metcon (AMRAP – Rounds and Reps)
2:30 min amrap
5 Pull Ups RX+ Chest 2 Bar
5 Power Cleans 75/55 + 95/65
1 minute rest
REPEAT – picking up where you left off. Score: rounds & reps
Metcon (AMRAP – Rounds and Reps)
SCALED
2:30 amrap
5 Ring Rows + pull ups
5 Power Cleans 45/35 + 75/55
1 minute rest
Repeat – Pick up where you left off

Bonus Abs
50 Sit Ups
50 Heel Taps