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.