20 Minute AMRAP:
10/8 Calories on the Row
4 Deadlifts 135/95 (95/65)
3 Hang Cleans
2 Front Squats
1 Push Press
Additional Open Prep:
Squat 5X3 at 82.5%
Weighted ring dips
3 sets max reps 45lbs/10lbs
Plank hold 90 seconds twice
20 Minute AMRAP:
10/8 Calories on the Row
4 Deadlifts 135/95 (95/65)
3 Hang Cleans
2 Front Squats
1 Push Press
Additional Open Prep:
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.