Chris K
Strength
3-Position Squat Clean (high/low/floor)
* 15 minutes to build to a heavy set.
WOD
“Clean Sheet”
3min AMRAP:
9/6 Calorie Bike or Row
9 Power Cleans (95/65#)
Rest 3 Minutes…
3min AMRAP:
9/6 Calorie Bike or Row
7 Hang Squat Cleans (115/75#)
Rest 3 Minutes…
3min AMRAP:
9/6 Calorie Bike or Row
5 Squat Cleans (135/95#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Barbell Cycling
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining:
Max Overhead Squats (135/95#)
2. Body Armor
3×16 Front Rack Reverse Lunges (8 Each Leg)
3×20 Weighted AbMat Sit-Ups – 3×20
*After Each Set, Complete 30-40% of Max Strict Pull-ups
