Warm – up:
1. Steady 6 Minute AMRAP:
10 Jumping Squats
10 GHD Sit Ups
10 Calorie Row
2. Strength
Back Squat -8×3 @65% of your 1RM
SPEED Work!!
3. OLY
Snatch – 10×1 @80-95%
4. Every 3 Minutes for 15 Minutes:
Sprint 300m
15 Chest to Bar Pull Ups
(Should have at least :45 rest each round)
5. Interval – Optional
EMOM for 16 Minutes:
5 Bench Press
12 Toes to Bar
Alternate Movements
Bench weight can go up or down
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