Strength
Every 3 minutes for 15 minutes:
Complex:
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
Conditioning
24 - 18 - 12
TTB
Hang Clean 115/80 (Rx+ 135/95)
Shoulder to Overhead
Bootcamp
AMRAP 30
A)
5 Goblet Squat Pump
5 Slow Goblet Squat
10 Weighted Bulgarian Split Squat (10 each leg)
20 Weighted Reverse Lunge
30 Double Scissor Squats
B)
1 Wall Walk + HS Hold
15 Ring Rows
15 Push Ups
C)
15 Cal Bike
30 Side to Side (core)
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