AMRAP x 3
3 Power Cleans
6 Push Ups
9 Air Squats
-1 min rest after each AMRAP
We will continue this format (AMRAP+rest) until you reach 20 rounds or time runs out.
You must complete a full round in order for it to count. After each rest you start back at the power cleans.
Time cap: 32 mins(8 rounds)
Score=time you finish 20 rounds
POWERLIFTING
Week 6 Day 2
DELOAD WEEK
Bench Press
10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%
Barbell and DB Row Super Set
3 sets
8 Barbell Rows
8 DB Rows Right Arm
8 DB Rows Left Arm
8 Reverse Grip Barbell Rows
**keep weight on the lighter side**
DB Chest Flys
8×8
DB Reverse Fly
8×8
Finisher:
3 Rounds
15 Decline Push Ups
30 Banded Face Pulls
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Cleans+3 Front Squats+3 Tall Cleans
Barski Clean (3 High Hang Cleans)
1@40%
1@45%
2@50%
2@55%
4@60%
3@65%
High Hang Clean Singles
4@70%
3@75%
2@80%
2@85%
Shoulder Press
12×3@60%
Good Mornings
3×12@60%
CrossFit Wig Wag 