Saturday December 31st
22.12.31
INTENDED STIMULUS
2+ rounds each AMRAP.
Unbroken hang power cleans and S2O.
Pull-ups in 1-2 sets.
Enough rest to push each AMRAP, but not enough to feel fully recovered.
Start each AMRAP back at the hang power cleans.
RX
4 sets for AMRAP 4:
3 hang power cleans (135/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
LEVEL 2
4 sets for AMRAP 4:
3 hang power cleans (95/65 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups/12 jumping pull-ups
– Rest 2:00 between rounds.
LEVEL 1
4 sets for AMRAP 4:
3 hang power cleans (65/45 lb)
6 shoulder-to-overheads
9 burpees
12 ring rows
– Rest 2:00 between rounds.
SKILL WORK
Rest, stretch, and recover
STRETCHING
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
WHITE BOARD BRIEF
Target | 2+ rounds/AMRAP.
Today we have 4 separate AMRAPs with a challenging combination of full-body movements.
You should be able to hang on to the barbell for all the cleans and S2O without putting it down.
The burpees will inevitably slow you down, but maintain a consistent rhythm during the 9 reps without ever really stopping or resting.
The pull-ups should be done unbroken or in 2 sets. Break them up strategically to prepare to go back to the barbell, but keep rest breaks :10 or shorter. If you’re needing more rest than that, we’ll scale reps or movement.
Each AMRAP starts back at the hang power cleans. The 2:00 rest is not enough to feel fully recovered, so expect to still feel tired. It should be enough, however, to push fast through the first round of each AMRAP.
