Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
7/7 Single KB Front Rack Lunge
7/7 Single KB Clean
25’/25′ Single KB OH Carry
50′ Broad Jump
Clean Complex (4-4-4-4-4)
5 Sets @ Ascending
1 Clean High Pull
1 Squat Clean
2 Jerk
Metcon (AMRAP – Rounds and Reps)
2 Sets of:
4 Min AMRAP
15/12 Cal Row (12/10 Cal Bike)
20 KB Swing @ 53/35
Rest 90 Sec
4 Min AMRAP
200m Run
20 KB Snatch @ 53/35
Rest 90 Sec
You rest for 90 Sec after every AMRAP. You do both AMRAP’s twice. You can do the AMRAPS in any order, i.e Row or Run first. Alt. KB Snatch as you see fit, every rep or every 5 reps.
Variation 1:
@ 45/25
Variation 2:
@ 35/15
12/10 Row (or 10/8 Bike)
100m Run