“Sandpaper”

AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round

STIMULUS

DESCRIPTION

• In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
• The double under reps will stay static at 30
• Your score total is total reps accumulated over the 12 minutes
• Use the following cheat sheet for scoring:
  • Finish 2’s: 34
  • Finish 4’s: 72
  • Finish 6’s: 114
  • Finish 8’s: 160
  • Finish 10’s: 210
  • Finish 12’s: 264
  • Finish 14’s: 322
  • Finish 16’s: 384
• Only one head of the dumbbell has to touch the ground for the power cleans
• Choose your weight based off the more challenging movement – which will likely be the thrusters

MODIFICATIONS

DOUBLE DUMBBELL POWER CLEANS

• Single Dumbbell Power Cleans (Alternating Every Rep)
• Odd Object Clean and Jerks

DOUBLE DUMBBELL THRUSTERS

• Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
• Single Dumbbell Goblet Thrusters
• Odd Object Thrusters

DOUBLE UNDERS

• Reduce Reps
• 30 Second or Practice
• 45 Single Unders
• 30 Line Hops (Over and Back = 1 Rep)

WARM-UP

2-3 Sets

15 Double Unders
15 Glute Bridges Video
15 Air Squats

2-3 Sets*

10 Double Dumbbell Squat Cleans
10 Single Arm Dumbbell Strict Press (Each Side)

Work up in weight each set

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“Sandpaper” (No Equipment)

AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round

STIMULUS

DESCRIPTION

• In this 12 minute workout, the reps on the odd object movements will climb by 2 each round
• The line hop reps will stay static at 30
• Your score total is total reps accumulated over the 12 minutes
• Use the following cheat sheet for scoring:
  • Finish 2’s: 34
  • Finish 4’s: 72
  • Finish 6’s: 114
  • Finish 8’s: 160
  • Finish 10’s: 210
  • Finish 12’s: 264
  • Finish 14’s: 322
  • Finish 16’s: 384
• Stop at the shoulder on the clean before driving the object overhead in the jerk
• Over and back = 1 line hop

MOVEMENT VIDEOS

Odd-Object Clean and Jerks
Odd-Object Thrusters Video

MODFICATIONS

LINE HOPS

• Reduce Reps
• 30 Double Unders
• 30 Second of Double Under Practice
• 45 Single Unders

WARM-UP

2-3 Sets

15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans
10 Odd-Object Strict Press

Work up in weight each set