5 Plate V-ups (10/5 lb.)
7 Power Cleans (95/65 lb.)
AMRAP 4 min.
Rest 1 min.
Time for AMRAP repeats with light weightlifting and gymnastics with a twist. The rep scheme of today’s workout includes small numbers, which means we want you moving fast to accumulate lots of reps and rounds. The push-pull aspect of the gymnastics and weightlifting in conjunction with the posterior-anterior opposition of V-ups and Power Cleans will leave you feeling pretty toasted everywhere. ;)
For each AMRAP, you’ll start the next round where they left off—you’ll have a running total of all rounds across 4 sets.
For the Plate V-ups, hold the plate in your hands and touch your feet to the plate at the top of the movement.
Each AMRAP has 4 min. of work, separated by 1 min. of rest, so 16 min. of work, for a total of 19 min. to execute the workout. Since our work is far exceeding the amount of rest you get, you’ll want to attack each AMRAP at around 80-85 percent.
On all movements, we’re looking for an unbroken stimulus. The first two movements include elements that will undergo more extreme muscle fatigue—the shoulders and the core. The 1-min. rest will be a welcomed break to regain a bit of your reserve and hit the next round with some renewed energy.