WARM-UP
3 SETS (7:00 CAP)
1:00 CARDIO (MOD EFFORT)
8 SQUAT JUMPS
8/8 DB SUMO DEADLIFTS
8/8 DB UPRIGHT ROWS
8/8 DB ARNOLD PRESS
STRENGTH
5 x 3 @ 80% OF 5REP HEAVY FRONT SQUAT *
SUPER SET WITH 5 BOX JUMPS(24/20)
WORKOUT
- EMOM X 10 MINUTES
MIN 1 - 20 ALT. SINGLE DB POWER SNATCH (50/35)(35/20)
MIN 2 - :45 MAX STEP-UPS (24/20)
(SCORE IS LOWEST REPS)
-REST 3:00 B/T PART 1&2-
- AMRAP X 5 MINUTES
*REPS OF COMPLEX
*1 REP IS…
1 DB POWER CLEAN L
1 DB POWER CLEAN R
1 DB BOX STEP OVER(24/20)**
**HOLD DB SUITCASE STYLE, EITHER ARM
(SCORE IS REPS)
