Warm Up

2 Rounds Of:
250M Row
20 Squats
15 Sit Up
10 Push Up
10 Strict Pull Up


  • Front Rack


5 Min AMRAP Of:
9 Deadlift (95/65#)
7 Hang Power Clean (95/65#)
5 Push Press (95/65#)

*3 Minutes Rest

Result: 6+13 (Char: 5+9)


3 Min AMRAP Of:
7 Deadlift (135/95#)
5 Hang Power Clean (135/95#)
3 Push Press (135/95#)

Result: 2+14 (Char: 2+7)

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s