Seventeen Times Three
Description
A 17-minute AMRAP of deadlifts, cleans, and thrusters, seventeen reps of each, every round.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to prep your legs.
AMRAP 17
17 min- 17 Ruck Deadlifts
- 17 Ruck Cleans
- 17 Ruck Thrusters
- Repeat as many rounds as possible in 17 minutes.
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Deadlift
- Stand over the ruck with feet hip-width apart.
- Hinge at the hips and bend your knees to grip the ruck's handles or straps.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower it back to the ground with control, keeping your back flat throughout.
Ruck Cleans
- Start with the ruck on the ground in front of you.
- Explosively pull the ruck up and receive it at shoulder height, elbows forward.
- Stand fully upright to finish the rep.
- Lower the ruck back to the ground with control and repeat.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.