WARMUP
200m run
5 air squat
5 air squat
5 squat jumps
5 hr burpees
Get mobile
FRONT SQUAT - From Floor
Do not squat clean your 1st rep.
1 set 50% x 3
1 set 55% x 3
1 set 60% x 3
3 sets of 70% x 5
10 MIN EMOM
Alternating ODD and EVEN minutes
ODD 1,3,5,7,9
1 clean (you can squat clean)
2 thruster
3 back squat
[95/65, 85/55, 75,45]
1 clean (you can squat clean)
2 thruster
3 back squat
[95/65, 85/55, 75,45]
EVEN 2,4,6,8,10
5 CTB push up
10 Bar Jump Over
5 CTB push up
10 Bar Jump Over
AIR BIKE Benchmar
1 minute Air Bike for max calories
1 minute Air Bike for max calories
