Prep
1 Round:
– 3 each Spiderman Lunge
3 Rounds:
– 5 each Box Step-ups
– 6 Barbell Rows
– 6 RDLs
– 6 Hang Muscle Cleans
A.
‘2022’
AMRAP 30 with a partner:
20 Box Jump Step-downs
22 Cal Row
20 Hang Power Cleans (115/75)
22 Cal Ski
20 Barbell Rows
22 Cal Bike
– Goal: Challenging effort, unbroken sets on the barbell as long as possible.
Rx+: (135/95)
L3: (95/75)
L2: (95/65)
L1: (DB Hang Power Cleans + DB Rows 30/20)
*If you don’t have access to Ski ergs or enough Bikes this workout can be done entirely on the Rower
B.
Tabata:
8 x 20s on/10s off