3 Bars of Death

(Compare to March 26)

Warm up:

5 Lunge Twists each side 5 Yoga Worms

Leg Swings Front to Back and Side to Side

Arm Swings


Main Set: (Complete one of the following options) Option 1 > 3 Months

AMRAP in 20 Minutes

5 Deadlifts 95/135

5 Power Cleans 45/95

5 Push Press 45/95


Option 2 < 3 Months

AMRAP in 20 Minutes

5 Deadlifts 65/95

5 Power Cleans 25/65

5 Push Press 25/65


Option 3 < 1 Month

AMRAP in 10 Minutes

5 Deadlifts 45/65

5 Power Cleans 15/45

5 Push Press 15/45


Cool Down:

Lower back and piriformis stretch

QL stretch Child's pose

​Post Number of Rounds to Comments





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