FIT
WARM-UP
20 High Knees
20 Butt Kicks
10 Tin Mans
10 Floor Sweeps
10 Bootstrappers
10 Sumo DL (Bar, DB, KB)
10 Upright Rows
10 Hang Cleans
10 Front Squats
15 Jump Squats
FIT
STRENGTH
Barbell
5 Sets
3 Halting Power Clean
*Pause Off Floor And Above Knees
No Barbell
3 Sets
10 Sumo Deadlift High Pulls
10 Drop Squats
10 Hang Squat Cleans (Db/Ball)
Work up in weight for the cleans.
No barbell option focuses on clean mechanics and getting some volume with limited equipment.
WOD
AMRAP 3:00
5/5 Single Arm Swings
5 Shoulder To Overhead
20 Bicycle Crunches
–REST 1–
x4, restart each time
Single arm swings and then dbl for shoulder to overhead if you have 2 dbs or you can do bar for shoulder to overhead.
COOL DOWN
1:00/side Seated Twist
1:00 Forward Fold
BURN
WARM-UP
30 Plate Hops
10 Bicycles
10 Light Curl And Press
10 Tin Man
10 Step Ups
X2
BURN
AMRAP 20:00
12 Db Snatch
24 Step Ups With Db
12 Renegade Rows
24 Russian Twist With Db
