FRIDAY

ON A RUNNING CLOCK

(0:00 – 12:00)
3 ROUND WARMUP EMOM
MIN 1: 10 cal bike
MIN 2: 50ft frog hop
MIN 3: 20 banded good morning
MIN 4: 10 empty bar hang power cleans

(18:00 – 30:00)
AMRAP in 3 MIN x 3 ROUNDS
10 power cleans @55%
max rep bar facing burpee
*REST 1:00 after each AMRAP*

(35:00 – 46:00)
AMRAP in 3 MIN x 3 ROUNDS
10 deadlifts @55%
max reps bar facing burpees