A. 1RM sPress [10]
B. AMRAP [10]
21/16 cals (Row,bike or ski)
15 PP 115/80 or DB PP
9 BMU, sPU, 2RC or 1 LLRC
C. q(1:00) x 15
Min1: 40sec max rep Hamstring Bridges
Min2: Copenhagen Hold 15 sec L/R
Min3: 8 Bulgarian Split Squat L
Min4: 8 Bulgarian Split Squat R
Min5: REST
P
A. q(2:00) x 10
Squat Snatch
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
F
A. q(2:00) x 10
3 Hang Muscle Snatch + 2 Snatch Balances
Or
3 BTK SnGp PP + 3 OHS
*Athletes who have developed good positions in the OHS can perform the Hang MS + Snatch Balance option
B. q(4:00) x 5
AMRAP [3]
4 BJ + 6L/6R DB PS + 8 Lateral Burpees over DB
REST [1]
*for each cycle restart the AMRAP
P
A. 1RM Back Squat [20]
F
A. 3RM Back Squat [20]
B. q(1:00) x 25
Min1: 50-75 DU
Min2: 50’ double DB FR WL
Min3: 15/12cal Row
Min4: Max rep WB
Min5: REST
