Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
7/7 Glute Bridge
30 Sec Goblet Squat Hold
7/7 KB Front Rack Squat
14 KB Swings
7/7 Half Kneeling Bottom Up KB Press
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
5 Power Snatch @ 135/95
10 Box Jump @ 30/24″
15 KBS @ 70/53
10 Power Clean @ 135/95
5 Burpee
Rest 1 Min
15-45 Min RT
Variation1:
@ 95/65
@ 53/35
@ 24/20
Variation 2:
@ 65/45
@ 35/25
@ 20/16″
Metcon (No Measure)
3 Sets of:
30 Sec/Side Star Plank
30 Toe Touches
20 Reverse Hyperextensions
45-55 Min RT