12 Minutes to Establish
Heavy Triple Power Clean
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
Deficit Strict HSPU (5"/3"):
20 Repetitions, rest 1:00
17 Repetitions, rest 1:00
14 Repetitions, rest 1:00
11 Repetitions
AMRAP 15:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar
For Time:
30 Calorie Air Runner, 10 Sandbag Cleans (150/100)
24 Calorie Air Runner, 8 Sandbag Cleans (150/100)
18 Calorie Air Runner, 6 Sandbag Cleans (150/100)
12 Calorie Air Runner, 4 Sandbag Cleans (150/100)
6 Calorie Air Runner, 2 Sandbag Cleans (150/100)
3 x 8 - Glute Ham Raise
3 x 10 - Hip and Back Extensions
3 x 12 - Bench Press
3 x 16 - Close Grip Dumbbell Floor Presses
3 x Max Effort L-Sit hold, resting 1:00 between
4 Rounds for Time:
3 Wall Walks
10 DB Push Presses
20 Russian Twists w/ Plate
500m row