Strength
20 minutes to work up to a heavy 1 rep Power Position Squat Snatch
Conditioning
3 x AMRAP 3, 3 minute rest
12/10 Calorie Row (Rx+ 14/12)
10 Heavy Ball over Shoulder 125/85 (Rx+ 150/100)
max HSPU scale to double DB Shoulder to overhead
Bootcamp
AMRAP 15 x 2; 3 min rest
400 m Run
20 DB Hang Power Cleans
20 Burpees
20 Cal Bike
20 Alt Double DB Lunge