Hannah is ROGUE!!!!!

For the complex today, some of you will work from the rack while some will work from the ground. Work with a coach to determine what is best for you. During warm-up, build up to the appropriate weight for you and keep the weight the same across all sets.

Conditioning is a 2 part AMRAP with built in rest between the segments. The movements are designed to be simple so that you can execute this as a sprint workout.


EMOM for 10 minutes
Overhead Complex
1 Push Press +1 Push Jerk + 1 Split Jerk


AMRAP in 5 minutes
12 Box Jumps
9 Front Squats (95/65)
6 Burpees over bar

rest 3 minutes

AMRAP in 3 Minutes
9 Front Squats (45/33)
6 Burpees

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