Circuit - circling the gym
8 movements 3 people per station
Timer # 10
35:15
30:15
25:20
3 sets 2 laps
Banded 3 squat walks with squat jump. (Left to right)
Box Jumps
Suite case crunches
DB Bench back single arm rows
BB Sumo squat high pull 95/65
KB rotational thrust/press
Bench Hops
10 Slider mtn climbers to 2 push ups (on turf)
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a