"Handle With Care" - Part 1"

0:00-15:00
AMRAP 15:
30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)

THE COMPLEX – Part 2

15:00 – 23:00

• Perform 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell

Fitness – Single Unders x50 / Barbell Weight (95/65)
Sweat – Line Hops x30 / Keep barbell weight light and focus on technique or any other modifications

"Quadratic Formula”

4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24"/20")
12 Toes to Bar
9 Dumbbell Front Squats (50's/35's)

Fitness – Toes to Target (eye level) or Knee to Elbow / Dumbbell Weight (35/20)
Sweat – Knee to Chest or Abmat Sit-ups / Any other modifications

"Who's That Lady"

AMRAP 25:
15/12 Calorie Row
1 Round of "Cindy"
3 Power Clean and Jerks (135/95)
15/12 Calorie Row
1 Round of "Cindy"
6 Power Clean and Jerks (135/95)
15/12 Calorie Row
1 Round of "Cindy"
9 Power Clean and Jerks (135/95)
…
[Add 3 Power Clean and Jerks Per Round]

Fitness – Barbell Weight (115/85) / Banded Pull-ups
Sweat – Keep barbell weight manageable / Any other modifications

"Clean Shave"

AMRAP 10:
10 Box Jump Overs (24"/20")
10 Hang Squat Snatches (95/65)

Fitness – Barbell Weight (75/55)
Sweat – Any other modifications