Warm-Up
Partner Amrap – 4 Min
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!) 8 Groiners -8 Scap Push Ups -8 Scap Pull Ups
-Rest 1:00
Partner Amrap – 4 Min
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!) 8 BB RDL’s- 8 BB Hang Muscle Cleans- 8 BB Hang Power Cleans
Workout
Amrap x 7 Minutes
1-2-3-4…and so on Bar Muscle-Ups
2-4-6-8..and so on Hang Power Clean
-Rest 3:00
Amrap x 5 Minutes
Pick-Up Where You Left Off!
End oF The Wod
3 Sets
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)