Circuit
9 stations
-Timer 10
35:15 30:15 25:20
3 sets 2 laps
Circling the room
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LM thrusters (90 degree squat then press LM over head) 55/25
Burpee box jumps
DB bent over row 45/25
Wall ball plyo lunge slam 20/14
BB rig SOH (shoulder to Overhead) 95/65
Knee get up squat jump
KB lunges 50/35
Low Plank Oblique Spider-Man’s
video:
LM Thrusters
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