Workout 12/17/20


Work up to heavy

1 Squat clean + 1 Hang squat clean + 1 Front Squat

*Can not drop bar in between reps

– 20’ to Establish 


For Time:

12’ EMOM

  1. 10/8 Cal on bike
  2. 1 Power clean (build each round, heaviest made rep is your score.)  


8×1 Max height (1 step) in box jump

6×1  Squat clean + hang squat clean

5x5ea Dual KB hang clean reverse lunge 

4xME Calf Raises (you pick weight) 

1×100 Hanging Strict weighted knee raises(above parallel but controlled reps)


For time:

400m run

500m row

800m run

1000m row

1 mile run

2000m row

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