9/20 Monday

 EXTENDED WARM-UP

"REVERSE TABATA"
8 SETS (:10 ON /:20 OFF)
MOVT 1 - Top of Ring Dip Hold 

MOVT 2 - Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

WORKOUT

AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)|(135/95) 

10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. 

Each set of DU is counted as 1 Rep. 9/20 Monday