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Warmup:
2 rounds
10/8 cal
10 Cat Cows
10/10 Lat banded Side Steps + 10 squats
5 BTN Snatch Grip Strict Press + 5 OHS
Strength
Overhead Squats
(from the rack)
3,3,3,2,1,1
*build over 6 sets, not a max
Conditioning
AMRAP 6:
18-15-12
Overhead Squats (95/65)
Toes to Bar
— Rest 3 Minutes
AMRAP 6:
12-9-6
Thrusters (95/65)
Chest to Bar Pull-ups/Pullups
Intent: Intensity level. High. Lower body focus. Anaerobic capacity. Fast transitions for getting the reps in. 5 minutes of high intense work.
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POWER HOUR
Warmup
3:00 blood flow
Strength
Leg Builder
4 Giant Sets:
1:00 Jumping Air Squats
16 DB lunge Steps
1:00 wall Sit
15 Cal Bike Erg (damper 10/ Hard)
1:00 DB Front Squats (slow)
*rest :30 after ea movement. 1:00 after a set.
Close Grip Bench Press
5 x 4 building to a challenging set
> superset
5 x 10 dips (box/bench/rings/matador)
Core:
3x
1:00 plank
20 weighted situps