WARM UP

Amrap 5' 
10 Jump Squats
10 Hollow Rocks
10 Bar Kips
50m Run

GOATS

(Work on weaknesses)

CLANG & BANG

Every 3 minutes for as long as possible complete:
From 0:00-3:00  2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00  2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00  2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

**If you get eaten by the clock take a second to write down your score, and the workout becomes a 12 minute AMRAP. You will finish with two scores. 

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Posted
AuthorBen Magnone