Movement Prep:
1 Min Each side Foam Roll High Hamstring
1 Min Butcher's Block Stretch

Warm-up:
2 Rounds

  • 1 Min Jump Rope
  • 8 One-arm KB Swings - Left
  • 8 One-arm KB Swings - Right
  • 8 Spiderman Steps
  • 8 Barbell Good Mornings
  • Barbell Warm-up #1

Workout:
Teams of 3 working one athlete at a time...

  • 7 Min AMRAP
    • 50 Thrusters (95/65)
    • 50 Thrusters (115/80)
    • Max Rep Thruster (135/95)

3 Minute Rest

  • 7 Min AMRAP
    • 50 Hang Power Cleans (135/95)
    • 50 Hang Power Cleans (155/105)
    • Max Rep Hang Power Cleans (185/135)

3 Minute Rest

  • 7 Min AMRAP
    • 50 Deadlifts (185/135)
    • 50 Deadlifts (225/155)
    • Max Rep Deadlifts (275/185)

Record total reps for each of the three movements