1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer* 10 minutes with a PVC or Empty Barbell2. StrengthEMOM10: 1 Squat Clean @ 75% of 1RM Clean3. Workout Prep1 set:100m Row (workout pace)5 GHD’s (or stick sit-ups)5 V-Ups
10 sets of 1 Squat Clean @75% of 1RM Clean* Complete 1 set every minute for 10 minutes
14 CAP
DU's -
100-80-60-40-20
WBS (20/14)
50-40-30-20-10
AMRAP 18
RX400m Row20 Stick sit-ups200m Row20 Alternating V-Ups
RX+500/450m Row25 GHD’s250/225m Row25 V-Ups
Scaling Option:Decrease Row LengthSitups - Rocking Situps
Target number of Rounds: 3+ rounds
No comp variation for this workout
Upgrade Your Mobilization Practice Vibration
3 Rounds:
30 Sec Hang Hold
10 Ring Rows (strict as possible)
10 Banded Pull Aparts
* Pull Aparts - Initiate by squeezing shoulder blades together. Focus on shoulders back and down. Use a thin band, hold narrow enough to keep tension