Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.
Pt. 2: Hang Power Clean: 5 Min to find 1RM
Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.
Photo by @robcwilson
Workout THEN lift! Look at all those PR’s on the whiteboard!
ResultsÂ
Results cont