AMRAP x 4 MINUTES
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
E2MOM x 20 MINUTES
MIN 1 & 2 – Wall Walk and :20 Chin Over Bar Hold
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
** Round 1 will be wall walk. Round 2 will be Chin over bar hold
Score is total wall walks across workout as 1 round. Score it total power cleans across workout as 2 round. If a :20 Chin Over Bar Hold cannot be maintained for a round, the max power cleans in the following round do not count towards final score.
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank