Community – Sat, Jul 5

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