1. Quality
Every 5:00 for 20:00 (4 sets), complete the following:
12 Double DB Front Squats
12 Seated DB Press
12 Tall Box Jumps
2. Fitness
15:00 AMRAP:
400m Row/Ski/Run (Alt. each round)
30 Double Unders
15 Hang Power Cleans (50/35kg)
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB