WOD: 4 x AMRAP 4:
3 hang power cleans (155 /105 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 chest to bar
2 Minute Rest Between AMRAPs
Intermediate: 4 x AMRAP 4:
3 hang power cleans (115/75 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
9 Pull Ups
Beginner: 4 x AMRAP 4:
3 hang power cleans (65/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
Home Workout: 4 x AMRAP 4:
3 dumbbell hang power cleans (35/50 lb)
6 dumbbell shoulder-to-overheads
9 burpees over the dumbbells
12 dumbbell bent-over rows
– Use two dumbbells.
– Rest 2:00 between rounds.
Cool down:
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead