Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
– RX –
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
– INTERMEDIATE –
AMRAP 20:
8 hanging knee raises to chest level
10 single-DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
– BEGINNER –
AMRAP 20:
8 hanging knee raises to waist level
10 single-DB hang clean and jerks (10/20 lb)
8/10-cal row
– Perform 5 clean and jerks with one arm, and then switch.
– MASTERS 55+ –
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
1 set:
1:00 pigeon stretch
1:00 banded lat stretch
1:00 forearm extension stretch
Thursday- Monostructural-long (athlete’s choice)
Fri- Deadlift max
Sat- Bar MU/ Double Unders
Sun- Partner WOD-DB lunges/ wall walks
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