Warm Up
6 min AMRAP
- 4 bear complex @ 45/35
- 6 tempo push-ups
- 6 tempo front squats @ 45/35
- 8 kip swings
Strength
- 5 x 3 thrusters (from floor)
*build to a heavy triple
Conditioning
4 min AMRAP
- 20 air squats
- 10 TTB
- 5 burpees
- rest 1 min -
4 min AMRAP
- 15/12 cal row (bike if necessary)
- 20 DB snatches @ 50/35
- rest 1 min -
4 min AMRAP
- 5 bear complex @ 75/55
- 20 push-ups
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