The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
2:00 Bike (MOD)
Immediately into…
AMRAP x 4 MINUTES
5 Barbell Good Mornings
5 Slow RDLs
10 Elbow Punches
10 Back Rack Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
Clean Complex*
*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ (185/135)|(135/95)
12-15-18 @ (155/105)|(115/75)
21 and beyond @ (135/95)|(95/65)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)