LIFT MOVE WORK
Warm-up:
5 min. Row or Bike
1 Round of 7 Each Rack Delivery, Tall Muscle Clean, Front Squat, Hang Squat Clean
Dynamic Stretch
1 Round of 7 Each Rack Delivery, Tall Muscle Clean, Front Squat, Hang Squat Clean
Strength:
10 min. to Warm-up your Clean for the workout.
Get to your starting weight.
Warm-up your DB Press and Muscle-up/Pull-up motion as well.
WOD: LIFT MOVE WORK
4 min. to complete 1-RM Clean
Rest 2 min
4 min. to complete Max Effort Bar Muscle-ups / Pull-ups / Ring Rows
Rest 2 min
8 min AMRAP
30 double-unders
8 single-arm dumbbell push presses (left arm) 50/35
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
Intermediate Option:
20 double-unders
6 single-arm dumbbell push presses (left arm) 50/35
6 single-arm dumbbell push presses (right arm)
6 burpees
Beginner Option:
20 single-unders
5 single-arm dumbbell push presses (left arm) 35/20
5 single-arm dumbbell push presses (right arm)
5 burpees
Post your Clean load, Bar Muscle-up reps, and Total AMRAP Reps