Warm up
Every 2:00 x 4
16 Front Rack Step-Ups (8 each leg)
Butt & Core
4 sets
:20 sec Goblet Squats
:20 sec Goblet squat hold
:20 sec speed air squats
Rest 1:30
Amrap x 5min
15 KB Swings
:15 sec KB Plank
Rest 2:00
Amrap x 5min
100m Run
:15 sec wall sit
Abs
Accumulate 2:00min of L-Sits
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente