Warm-Up
Every 3:00 x 4
Complete Single Leg Lunges
10-10-10-10
(Do 10 Single Leg Lunges on 1 leg and 10 on the other)
⁃Start Light and build to Heavy’ish on your last round!
Workout:
3 Rounds
10 Calorie Bike
10 Box Jump Overs @ 24"/20"
- Rest 1:00 -
Directly into
3 Rounds
10 Sumo Squats 50lb DB or KB
200m Run
ABS
3 Rounds
20 butterfly sit ups
12 Superman’s
Stretch!!
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 3 Cleans @ 70% Set 5:
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