27
May
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)