WARM-UP

Banded Shoulders

-into 8 min AMRAP:

• 10m Bear Crawl
• 10m Bear Crawl Backwards
• 5 Clean Deadlifts
• 4 Muscle Cleans
• 3 Power Cleans
• 5 Shoulder Press
• :10 Handstand Hold

STRENGTH

Shoulder Press

• establish an 8RM for the day
• Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

WORKOUT PREP

3 sets:

• 2 Power Cleans (build in weight)
• 1 Wall Walk

“UNO”

FIRE

9:00 AMRAP:

• Round 1: 3 Power Cleans (70/50) + 1 Wall Walk
• Round 2: 3 Power Cleans + 2 Wall Walks
• Round 3: 3 Power Cleans + 3 Wall Walks
• Round 4: 6 Power Cleans + 4 Wall Walks
• Round 5: 6 Power Cleans + 5 Wall Walks
• Round 6: 6 Power Cleans + 6 Wall Walks
• Round 7: 9 Power Cleans + 7 Wall Walks
• ** The workout continues increasing in this manner until time is up

WATER

• 60/45kg

EARTH

• Own weight
• Inch worms