Prep:
3min Easy Row
+
Dynamic Warm Up

Essentials

A. 3 Sets:

3/side Light DB Power Snatch
10 Air Squats
30 sec/side Side Plank
rest 30 sec

B. AMRAPs @ 85%

5min
10 cal AB
10 Burpees

rest 3min

5min
10 cal Row
20 Air Squats

rest 3min

5min
8 DB Power Snatch 35/20
16 alt Step Ups

rest 3min

5min
10 HR Push Ups
10 Sit Ups

Can switch order if needed and share equipment.

 

Fitness

A. 3 Sets:

5 Empty Bar Power Snatch
10 Air Squats
30 sec/side Side Plank
rest 30 sec

B. AMRAPs @ 85%

5min
10 cal AB
10 Burpees

rest 3min

5min
10 cal Row
20 Air Squats

rest 3min

5min
8 Power Snatch 75/55
16 alt Step Ups 24/20”

rest 3min

5min
10 HR Push Ups
10 V Ups

Can switch order if needed and share equipment.