ATTACK OF THE CLONES
Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Echo Bike or Row in no bikes available
-rest 2:00 between sets-
-after the final 2:00 rest, begin Part B-
Part B:
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Echo Bike or Row if no bikes available
-OR-
REVENGE OF THE SITH
4 rounds
10 Alternating Dumbbell Hang Clean and Jerk (50/35)
5 Bar Muscle Ups
-rest 3 minutes-
3 rounds
10 Dual Dumbbell Shoulder to Overhead (2x50/35)
15 Chest to bar pull-ups
-rest 3 minutes-
2 rounds
10 Dumbbell Devil Press (2x50/35)
20 Toes to bar
STRENGTH
10 Minutes (one set every minute)
3 Low Hang Power Clean @65% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Comments