Friday 1.7.22


10 min AMRAP

1 min cardio

10 High Knees

5 Push up Scap Retraction

5 Pull-up Scap Retraction

3 Kip Swings

3 Toes to bar


Clean – Burgener Warmup


Clean & Jerk Waves

3 Rounds: EMOM x 5

1 Clean & Jerk

*Start around 75% and build little each round for 5 minutes, then at the start of the new round (min 6) go back to 75% and start over. Repeat a total of 3 rounds.


OPEN 13.4

AMRAP 7 min

3 Clean & Jerk 135/95 (Fit 95/65)

3 Toes to Bar (Hanging Knee Raises or Alt Vups)

6 C & J

6 Toes to Bar

9, 9

Etc.. adding 3 reps per round

**This is a classic open workout in a shorter time domain. The clean and jerk and toes to bar increase in reps which means things will add up quickly. The goal is not going out too fast. If you’ve never done this before it’s a great workout to set a benchmark score.


More abs!


50 Medball/Dball Slams

50 Med Ball Pass (from feet to hands and back to feet) – like a horrible Vup w/ weight