3 sections
3 movements per section
3 laps per section
Mix of upper & lower body movements with a cardio or core finisher.
Timer #8 40:20
Lap 1-2 sets overload the muscle (strength)
Lap 2&3-1 set (burnout/high reps muscle endurance)
BB- Rx95/65 Rx+115/85
DB-Rx25/15 Rx+35/25
BB sumo squat
DB curl and press
DB hollow flutter kicks
BB bent over row
DB OH lunge
2 ice skater tuck jump
BB Hang Clean & press
DB front rack squat with a pulse
Burpee over BB
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