10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
10 Inch Worms
10 Front Squats (Just the bar)
5 Squat Cleans (Just the bar)
Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean.
Skills / Strength
Skills / Strength Rest Day
3 X 5:00 AMRAP (2:00 REST)
5 Power Cleans (Men: 95lb / Women: 65lb / Beginner: 35lb)
10 Front Rack Walking Lunges (95lb / 55lb)
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Perform 3 X 5 minute rounds resting 2 minutes between each round. Each round you will perform as many reps as possible (AMRAP) of 5 power cleans, then 10 front rack walking lunges, and then 15 sit-ups. Start each round where you left the previous round off. Post your total completed rounds and last completed rep to comments.
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