AMRAP in 3 Minutes:

• 4 Pull Up
• 6 Squats
• 8 Mountain Climber

Strength:

4 Sets:

• Dumbbell Shoulder Press x 8-10 @ 2011
• Rest 45 seconds
• Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
• Rest 45 seconds
• Double-Under Practice x 45-60 seconds
• Rest 45 seconds

Skill:

• Minutes 1-4 – AMRAP Stick Jumps x 30 seconds
• Minutes 5-8 – AMRAP Goblet Squat x Max reps in 30 seconds
• Minutes 9-12 – AMRAP Burpees x Max reps in 30 seconds

• 10 Minutes Mobility

AMRAP in 3 Minutes:

• 4 Pull Up
• 6 Squats
• 8 Mountain Climber

Strength:

6 Sets: (Every 2 Minutes)

Thruster

• Set 1 – 3 reps
• Set 2 – 2 reps
• Set 3 – 1 rep
• Set 4 – 3 reps
• Set 5 – 2 reps
• Set 6 – 1 rep

Skill:

• Minutes 1-4 – AMRAP Stick Jumps x 30 seconds
• Minutes 5-8 – Thrusters x Max reps in 30 seconds 95/65
• Minutes 9-12 – Burpees x Max reps in 30 seconds

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

• Hang Clean (mid-thigh) + Clean (just below the knee)

*Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.  Build load over the course of the 8 sets

B) 3 Sets: (Every 90 Seconds)

• Clean Pull x 1.1.1 (rest 5-10 seconds between singles)

C) 6 Sets: (Every 2 Minutes)

Front Squat

• Set 1 – 3 reps @ 75%
• Set 2 – 2 reps @ 80%
• Set 3 – 1 rep @ 85%
• Set 4 – 3 reps @ 80%
• Set 5 – 2 reps @ 85%
• Set 6 – 1 rep @ 90%

D) 2 Sets:

• Death March x 10-12 ea

*Rest 2 Minutes

Skill:

• 10 Minutes Mobility