:30 jump rope

Spider-Man Lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

:30 jump rope

10 Cobra to downward dog

10 Bow2Bends

Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from mid-shin

2023 open

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30 Min AMRAP:

10 Power Cleans (135/95) *

100 Double Unders

10 Wall Balls (20/14) **

100/75 Calorie Row


*Add 10/5 pound to the bar every round

**Add 5 reps every round


Score = Total Reps

Looking at increasing our loads (reps and weight) the further you go into this AMRAP.  That said, 30 min is a long time.  Trying to sprint from the beginning is probably not the best idea.  Pace this out.  Hit manageable chunks on the Power Cleans and Wall Balls, then make the row and dubs smooth and consistent.

Scaling Options:

Bar weight -> 115/80 -> as needed

Dubs -> 200 Single Unders

MB weight -> 14/10 -> as needed

Cool Down:

Calf Stretch on rig – 1 Min per side


Couch Stretch – 1 Min per side


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