Clean + AMRAP 15 Quadruplet

Warmup

  • 30 second active movements
    • Quad Stretch
    • Straight Leg Kicks
    • Jumping Jacks
    • Active Spidermans
    • Air Squats
    • Easy Single Unders
    • Active Samson
    • Push-up to Down Dog
    • Higher Single Unders
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats

Strength

  • Hyperextensions (GHD or on a box) 45lb empty bar – 3 sets of 10 reps
  • Clean (sub power clean) @ 50% of 1RM – 5 sets of 3 reps
  • Push press @ 50% of 1RM – 5 sets of 3 reps

WOD

AMRAP 15

  • 30 Double Unders (sub singles, or toe touches on a 45lb bumper)
  • 15 Power Cleans (115/80)
  • 30 Double Unders
  • 15 Toes to Bar (sub knee raises)