Work

“The Grunt”

5 Minute AMRAP:

18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
AMRAP Thrusters in remaining time

Barbell @ 135/95

REST 10 Minutes

“Neat”

15 Minute AMRAP:
3 Bar Muscle-ups
6 Deadlifts @ 225/155
9 Echo Bike Cals

Home/Outdoor

15 Minute AMRAP:

15 Hang Power Cleans
12 Front Squats
9 Push Presses
6 Thrusters
400m Run / 20 Minutes Any Machine