ON A 6:00 RUNNING CLOCK…
2:00 Row (Mod Pace)

Into…

2-3 SETS (W/ Empty Barbell)
5/5 Slow Single Leg Barbell RDLs
5 Barbell Upright Rows
5 Barbell Goodmornings
10 Behind the Neck Alt. Elbow Punches

3 SETS*
1 Clean Pull
+
2 Power Clean

*All working sets should be Mod-Heavy...about 70-80% of 1-Rep Clean. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

AMRAP x 21 MINUTES
15/12 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)|(115/75)

*Rest 1:30 after each full Round.

(Score is Rounds + Reps)

KG BB: (70/45)|(50/35)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.