Strength
Every 2 minutes, for 12 minutes (6 sets) of:
“Catalina Wine Mixer” Complex
3 Power Cleans + 3 Front Squats + 3 Jerks
MetCon
“It’s the Freakin’ Catalina Wine Mixer”
AMRAP in 12 minutes of:
1 “CWM” Complex 155/105
30 Double Unders
We start off with a big 9 rep complex, I named the Catalina Wine Mixer, cause come on…it’s the Catalina Wine Mixer. Keep in mind that this is a complex so hang onto the bar then entire time. That means you need to touch-n-go the Power Cleans. Build in weight over the 6 sets but this complex gets nasty real quick so stay focused regardless of what is on the bar.
A more moderate time domain for the AMRAP today of 12 minutes. During this 12 minute workout you will complete 1 round of the CWM complex followed by 30 Double Unders. A lot of barbell cycling today so I recommend rolling out and mobilizing those forearms before and after today.