Strength: OTE 2 x 5: 5 Power Cleans
WOD: AMRAP 18
5-10-15-20. etc Push Ups
5-10-15-20 etc Tuck Ups
1-2-3-4-5 etc Hang Power Cleans @ 165/115
Intermediate: AMRAP 18
3-6-9-12 etc Push Ups
3-6-9-12 etc Tuck Ups
1-2-3-4-5 etc Hang Power Cleans @ 115/80
Beginner: AMRAP 18
3-6-9-12 etc Box Push Ups
3-6-9-12 etc Sit Ups
1-2-3-4-5 etc Hang Power Cleans @65/45
Home Workout:
5-10-15-20 Push Ups
5-10-15-20 Tuck Ups
2-4-6-8-10 DB Hang Power Cleans
– Move through all three movements before moving to the next set of reps.
– Use two dumbbells.
Cool down: 1 set:
:30 doorway pec stretch/side
1:00 table-top stretch