HOME WOD
Strength
Can you Oly Lift? Work on some Cleans!
Go as heavy as you can for a complex of 2 Hang Power Cleans + 1 Hang Squat Clean.
Conditioning
For Total Time:
4 Rounds of:
• 8 Hang Power Cleans
• 16 Bent Over Row (Scale up to Pull-ups)
• 32 Double Unders (No rope = Choose Jumping Lunges or Fast Feet)
Then Row/Bike/Ski 1500 meters
Additional Core Work
Accumulate 5-10 minutes of Ab + Side Plank.
Weghted if possible. Switch or rest as needed.
Members can check the Amplify Community Facebook Group for video details posted in the morning.
