Monday, June 22, 2015

IMG_3089.JPGMonday Cleans and more!

More Words of the Week!  Read "GIVING UP" for a look at bailing out and how to safely miss a lift.Words of the Week image

Amp White Sox Outing! July 19. See all the great perks here! White Sox Amp Outing

Registration for the Amplify Open is here! August 8-9 Team Competition. Get involved! 10891694_890917770949706_1027422878764229076_n

MONDAY Strength EMOM for 10 Minutes: • Odd: 1x 3-Position Squat Clean. (Start at 65% and increase each set. Stay at one weight across all sets.) • Even: 30 Second Hanging L-sit

Conditioning With a 14 Minute Time Cap: 100 Wall Ball Shots (#20/14) 50 Double Unders (100 Rx+) 15 Power Cleans (#135/95 Rx; #165/115 Rx+)

With any time remaining, AMRAP Pull-ups (C2B or Muscle Ups for Rx+)

Post Workout 3 Sets of 20 Russian Twists (L+R=1 rep)

Clean & Front Rack Mobility