The Gym Lake Highlands – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3…and so on
Up-Down
Ring Row
Air Squat
Strength
Metcon (Weight)
EMOM x 6 MINUTES
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Front Squat
*Keep loading moderate.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Hang Power Cleans (95/65)|(65/45)
7 Ring Rows
100m Run
-Rest 2:00-
4 ROUNDS FOR TIME
5 Hang Power Cleans (135/95)|(95/65)
7 Pull-ups
100m Run
(Score is Time)