3 Lines Warm Up:
Walking Quad Stretch
Shoo The Chickens
Partner AMRAP x 18 mins:
1 Legless Rope Climb / 1-2 Rope Climbs / 4-6 Strict Pull Ups
15-20 Wall Balls (20/14)
5 x 25ft Shuttle Runs (down and back =1)
One partner completes full round while other rests. Switch when round is completed.
Goal is to go UNBROKEN on the Wall Balls.
If there is time remaining complete:
60-90 secs/side Pigeon Stretch
EMOM x 8 mins:
1. 5 DB Hang Clean & Push Press (heavy weight)
2. 3 Barbell Hip Squat Cleans @ 30-40% of your 1RM
EMOM x 12 mins:
Mins 1-4: 3 Power Clean & Jerks at 65% of your 1RM
Mins 5-8: 2 Power Clean & Jerks at 70% of your 1RM
Mins 9-12: 1 Power Clean & Jerk at 75% of your 1RM
Remember, you are building to a heavy 6 rep, but you could get 3 more reps with that weight!