5:30pm Class Only

Coach led Warmup

Barbell warmup focusing on cleans 

Power Cleans. 6 Sets of 2

*All sets at top weight. Tap and go.

20:00 AMRAP, With a partner.

4-8-12-16….

Ddb c&j (touch ground)

Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 30/24 Calorie Row + 150 jump rope. One partner does jump rope other does row at same time. . Round two switch. 3 switch…

We will start on the row &jump rope, before getting into the ladder of alternating dumbbell & pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.