July - Sept 2019
6 minutes to establish max weight of the complex: 1 Power Clean + 1 Front Squat + 1 Thruster
3 min EMOM (Every Minute, on the Minute):
10 KB Swings + Max Burpees (KB 45/25 beginner, 55/35 Intermediate)
Rest 1 minute
3 min EMOM:
8 Box Jumps + Max Shoulder-to-Overhead (75/55 beginner, 95/65 intermediate. Box is 24/40 and beginners can step)
*The clock would run for 7 minutes on a timer that will beep every minute. Score is total burpees + total shoulder to overhead.
8 minute AMRAP
8 Hang Power Cleans (75/55 beginner, 95/65 intermediate)
8 Push Press
8 Front Squats
8 Lateral Hops over barbell (step-step is fine for beginners. All athletes may do a hybrid step/jump. Standards are not two-foot landing and two-foot takeoff)
*The video describes the workout with the front squats before the push press, which is a mistake. The workout is as written HERE!