300m Run
then
3 Sets with empty barbell
5 reps
Deadlifts
Hang Power Cleans
Front Squats
Shoulder to Overhead
Back Squats
Burpee over the bar
Abmat Situps
We will be building on the following complex each week. We will change the reps scheme and maintain the weight from the previous week. Make sure to double check the reps when you enter your score each week.
Score heaviest lift for the complex.
Complete 4 sets, lift every 3 minutes.
15 Minute AMRAP:
5 Deadlifts 95/65
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead
5 Back Squats
5 Lateral Burpees over the Bar
15 Abmat Situps
Rx+=GHDs
Score=Rounds and Reps
Choose weight that you can perform as a complex.