1.Back squat
3rm
2.
3 rounds
12 burpees
24 sit ups
48 air squats
1.Back squat
3rm
2.
3 rounds
12 burpees
24 sit ups
48 air squats
1.Hang power snatch
5×3
2.
3 rounds
25 KB swings
50 double unders
25 box jumps
1.Hang power clean
5×3 (as heavy as possible unbroken)
2.
10 min amrap
5 pull ups
10 wall ball shots
100 meter sprint
1.
4 rounds
400m run
20 sit ups
20 push ups
(25 min cap)
1.”Grace”
30 clean and jerks
2.
Single arm DB rows
3×12 (each arm)
1.
Front Squat
3 rep max
2.
3 rounds
3 min amrap
5 burpees
7 DB thrusters
100 m sprint
90 sec rest between rounds