Wednesday, February 14, 2018

Wednesday, February 14, 2018


Clean Work

Every 2 minutes for 10 sets (20 minutes):

2 Clean Lift-Offs + 1 Power Clean

* A Clean Lift-Off is the first pull to the knees off of the ground, with a 2-second pause at the knees after each lift-off. Following your second lift-off, reset on the ground and then perform 1 Power Clean


AMRAP in 20:00

40 Double Unders

25 Sit Ups



@ 0:00 - 8 rounds, alternating movements:

50 ft. DB Lunge

12 C2B

4 Ring Muscle Ups

@ 20:00 - AMRAP in 12:00, alternating FULL Rounds

10 Cal Bike


5 Hang Power Snatch (115/75)

@ 40:00 - 5 Rounds

1 Legless RC

10 Bupees Over Your Partner (18.0)

20 Double Unders

15 Front Squats (75/55)

* For this portion, partner #1 does one RC, then partner #2; then partner #1 does 10 Burpees OYP, then partner #2…etc.

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