The Gym Lake Highlands – Power Hour
Rise and Grind (Checkmark)
A) 8’ AMRAP
15/12 cal row
12 box jump overs (24/20”)
4 wall walks
—rest 1’—
B) 8’ To find a heavy complex:
hang power clean + front squat + hpc + fsqt
—rest 2’—
C) 8’ AMRAP
200m run
12 KB SDHP (53/35#)
4 KB goblet squats (53/35#)
—rest 1’—
D) 8’ To find a heavy 5 rep back squat
from the rack
partner 1 completes section A (AMRAP) while partner 2 completes section B (lift). After the 1 minute rest, partner 1 completes section B (lift) while partner 2 completes section A (AMRAP). Switch who starts on the AMRAP in the C/D sections