Clean : 1 Rep Max

Record your best Clean 1 rep max lift.

• Rest 2 mins before the next part.


As many reps as possible in 4 mins of:

Bar Muscle-up

• Rest 2 mins before the next part.


Complete as many rounds as possible in 8 mins of:

30 Double Unders

8 L/8 R Single Arm Dumbbell Push Press, 50/35 lbs

8 Lateral Dumbbell Burpees

Intended Stimulus:
✔ Take four attempts at a 1 rep max clean.
✔ Pick a challenging but attainable option for the gymnastics AMRAP.
✔ Complete 4+ rounds of the AMRAP.
✔ If you are registered for the Lift Move Work competition, remember you cannot mix and match scaling options, you must pick a track.

Movement Scaling Options:
▪︎ Clean | If injured, have athletes perform a deadlift or a squat variation
Bar Muscle-ups | Pull-ups, Ring Rows
▪︎ Double Unders | Reps, Single Unders
▪︎ Single Arm DB Push Press | Reps, Load
▪︎ Lateral DB Burpees | Reps, Burpees