AMRAP X 10
12 Dumbbell Hang Power Cleans
10 Dumbbell Push Jerks
8 Dumbbell Front Squats
EMOM X 9`
max rep Alternating Dumbbell Hang Clean & Press
max rep Squat Jumps
max rep Double Unders
Athlete InstructionsDetails
Rest 1 min before part 2…
FULL-BODY WORKOUT – Part 2
EMOM X 9`
max rep Alternating Dumbbell Hang Clean & Press
max rep Squat Jumps
Double Unders
STRENGTH
Double Overhand Deadlift 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
WORKOUT
Complete as:
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs
1-2-3-and so on…
Deadlifts
-Rest 1:30 b/t Sets-
PART 1
AMRAP X 4`
10 Tuck-ups
20 Pike Shoulder Taps
30 Single Unders
REST
AMRAP X 4`
10 Supermans
20 Pike Shoulder Taps
30 Single Unders
PART 2
AMRAP X 12`
Cardio, 1 min
30 Russian Twists
10 Burpee + Lateral Shuffles
30 Jumping Lunges
REST
AMRAP X 8`
Cardio, 1 min
20 Russian Twists
10 Burpee + Lateral Shuffles
20 Jumping Lunges
FINISHER
Every 1 min for 5 mins do:
30 Russian Twists
max hold in remaining time Tuck Hold