WORKOUT

“TRIPLE AMRAP”
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down
14 Push-up
-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down
6 Push-up

Barbell

Topic: From the Hang (Clean)

Techniques and Drills

Timing

Muscle Clean – 3×3

Hang Power Clean – 3×3

Speed under the bar

High hang squat clean – 5×3

Complex

High hang + Above the Knee + Below the Knee (1+1+1 x 5)

Aerobic Capacity

“Side Stitch”

4 Rounds for time

400m Run

50 Russian KBS
40 Sit-Ups
30 Double Unders