Help keep your group healthy and happy!
8
-
10
minutes warming up
12
-
minutes working out
Today is all about some heavy breathing and the upper body - both shoulders and grip are gonna get put through the ringer. Make sure to use your hips as much as possible when you get tired to help your arms out!
In each AMRAP, perform 10 each side, 8 each side, etc. If you finish the round of 2 on both AMRAPs before the 2 min. is up, start over again at the round of 10 until time is up. Pick up each new AMRAP in the 2nd and 3rd rounds at the beginning.
3 Rounds
2 min. AMRAP
10-8-6-4-2
Single-arm Hang Clean & Jerk, Right
Single-arm Hang Clean & Jerk, Left
Rest 1 min.
2 min. AMRAP
10-8-6-4-2
Single-arm Hang Snatch, Right
Single-arm Hang Snatch, Left
Rest 1 min.
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Choose a light/comfortable load that you can move FAST each AMRAP. You should be able to go unbroken the entire 2 minutes WITHOUT putting the weight down.
Clean & Jerk must be a Jerk and NOT a Push Press. DB can be taken from the side of the body or center, between the legs, on the Hang movements. Clean/Snatch can be a Muscle or Power Clean.
Have a question? Chat with your coach.
✅ Weight option for your both weighted movements. Something that you can do all the reps without stopping.
⏱ Make sure to time out the work and rest sets.
DB Complex
Perform with one DB single-arm, 10 reps each side:
Suitcase Deadlifts
Bent Over Rows
Strict Press
Arm Swings (across body and overhead)
Snatch Deadlifts (with weight between feet)
Hang Power Cleans
Push Press
Leg Swings (across body, front-to-back)
Hang DB Snatch
Hang Clean & Jerk
8
-
10
minutes warming up
12
-
minutes working out
Today is all about some heavy breathing and the upper body - both shoulders and grip are gonna get put through the ringer. Make sure to use your hips as much as possible when you get tired to help your arms out!
In each AMRAP, perform 10 each side, 8 each side, etc. If you finish the round of 2 on both AMRAPs before the 2 min. is up, start over again at the round of 10 until time is up. Pick up each new AMRAP in the 2nd and 3rd rounds at the beginning.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
All the Things
It's All in the Hips
