SAT 5/30/26 - 9am - 11am - Open Gym / Partner WOD -

Warm Up

:30 row (easy)
:30 alternating Spiderman stretches

:30 row (easy)
:30 alternating plank reach-throughs

:30 row (moderate)
:30 Kang squats

:30 row (fast)
:30 up-downs

2:00 burpees over the rower
– Athletes alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans - Build up: Power cleans - 3-3-3

Level 3

AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– One person works at a time.

Level 2

AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (80/125 lb)
– One person works at a time.

Level 1

AMRAP 21 with a partner:
20-cal row
15 burpees
10 power cleans (45/55 lb)
– One person works at a time.