Warm up
2 rounds
2om Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Strength (20min)
5x5 Back Squat
*50-60% of 1RM
Metcon
15min AMRAP
8 Burpee Box Jump overs
10 Pull ups
20 DU
Cool Down
2 rounds
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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