We will commemorate the last day of June with a 15 minute AMRAP (As Many Reps As Possible). The goal today is to complete as many rounds of 20 alternating lunges and 10 hang power cleans as you can during the 15 minute workout. Please be thoughtful when picking your weight for the power cleans. You should be able to complete the cleans in two sets or fewer for the majority of the workout. Don’t go too heavy! Pick a weight that you can move well.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute AMRAP:
20 alternating lunges
10 hang power cleans (95lb, 65lb)
Beginners can modify the lunges as needed, and dumbbell hang power cleans can be substituted for hang power cleans with a barbell. A trainer bar could also be used for today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
15 minute AMRAP:
12 modified lunges
10 dumbbell hang power cleans (10lb, 5lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
15 minute AMRAP:
20 alternating lunges
10 hang power cleans (45lb, 35lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of rounds and reps you complete during the 15 minute AMRAP. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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