WARM UP
EMOM for 4min with one KB complete:
3R/3L hang cleans + 6 push ups + 9 jumping jacks – 4x
Then,
Stretch
Then,
Coach tutorial – DBL KB hang cleans
ADVANCED
STRENGTH
Complete the following:
8 DBL KB hang cleans + 20m mid/lo carry + 20m lo/mid carry + 12 ring push ups (feet elevated)
**4x – NFT, for quality; rest as needed**
INTERMEDIATE
STRENGTH
Complete the following:
8 DBL KB hang cleans + 20m mid/lo carry + 20m lo/mid carry + 12 ring push ups
**4x – NFT, for quality; rest as needed**
BEGINNER
STRENGTH
Complete the following:
8 DBL KB hang cleans + 20m mid/lo carry + 20m lo/mid carry + 12 knee push ups
**4x – NFT, for quality; rest as needed**
ADVANCED
WORKOUT
With a partner that “will push you” complete:
AMRAP 4min of:
KB complex: push up + gorilla row + clean + S2OH
**I go, you go**
AMRAP 4min of:
Burpee box jump on and overs 20/16
**I go, you go**
AMRAP 4min of:
20 dBall G2S + AMRAP of double unders/singles
**I go, you go**