- MikeMega
201208
Warmup
3 Rounds Not For Time
50 Jumping Jacks
10 Windmills per leg
10 Air Squats
10 Frankenstein's per leg
Garage(RX)
15 min AMRAP
10 Sandbag Power Cleans
15 Sandbag Shoulder to Overheads
20 Sandbag Back Squats
400m Run W/Sandbag
Minimal
15 min AMRAP
10 Backpack Power Cleans
15 Backpack Shoulder to Overheads
20 Backpack Back Squats
400m Run W/Backpack
Description
At 3…2…1…Go! You will start with 10 power cleans. Next, you will perform 15 Shoulder to overheads followed by 20 back squats. After all that you will take the sandbag with you on a 400 meter Run. Carrying it however you feel. When you complete the run that’s 1 round. Your score is the rounds and reps you complete in the 15 minute period.
Weight
The weight for this workout should be moderate. We imagined a 60# bag for men and 40# for women.
Stimulus
The intended stimulus for this workout is high volume medium intensity.
Let's Get It!!!