Thursday

Three Ships Collective – Functional Fitness

Warm-up

Warm-up (No Measure)

3 Min Cardio

Min 1: Easy → Min 2: Moderate

→ Min 3: Moderate/Hard

Into…

1 ROUND

6 Clean DL

6 High Hang Muscle Clean +

Elbow Punches

6 High Hang Power Clean

6 Hang Power Clean

6 Power Cleans

Strength

Clean Complex

EVERY 1:00 x 5 SETS*

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

*Increase load every other set. Keep

light to moderate

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

(115/75)|(95/65)

Toes to Bar

(Score is Rounds + Reps)