Prep

1 Round:

– 3 each Spiderman Lunge

3 Rounds:

– 5 each Box Step-ups

– 6 Barbell Rows

– 6 RDLs

– 6 Hang Muscle Cleans

A.

‘2022’

AMRAP 30 with a partner:

20 Box Jump Step-downs

22 Cal Row

20 Hang Power Cleans (115/75)

22 Cal Ski

20 Barbell Rows

22 Cal Bike

– Goal: Challenging effort, unbroken sets on the barbell as long as possible.

Rx+: (135/95)

L3: (95/75)

L2: (95/65)

L1: (DB Hang Power Cleans + DB Rows 30/20)

*If you don’t have access to Ski ergs or enough Bikes this workout can be done entirely on the Rower

B.

MB Twist

Tabata:

8 x 20s on/10s off