Strength/ Skill
BENCH PRESS
Build to a 1RM
Workout
AMRAP X 15 MINUTES
500m Row
30 Air Squats
100m KB Farmer Carry (70/53)|(53/35)
FOR TIME
24-20-16-12
Calorie Bike*
DB Press (35/25) |(25/15)
Filly Lunges with DB**
400m Run after each round
*Adjust cals to 20-16-12-8 (or less) as needed
**Switch arms halfway through each set
OPTIONAL COOL DOWN
5:00 Low, Slow Recovery Flush on Any Machine
Triple AMRAP
AMRAP x 5 MINUTES
21-15-9
Power Snatch (75/55)|(55/45)
Pull-ups
-Rest 5:00-
AMRAP x 5 MINUTES
21-15-9
OH Squats (75/55)|(55/45)
Toes to Bar
-Rest 5:00-
AMRAP x 5 MINUTES
21-15-9
Thrusters (75/55)|(55/45)
Burpee
Strength/ Skill
CLEAN COMPLEX
5 SETS
Above the Knee Power Clean
High Hang Squat Clean
Hang Squat Clean
*Build in weight as you go.
Workout
FOR TIME
10-8-6-4-2
Hang Squat Clean (185/125)|(115/75)
*Run 200m after every set
