THE STANDARD

  • 0:30 Mountain Climbers
  • 0:30 Active Spiderman
  • 0:30 Straight Arm Burpees
  • 0:30 Push Up to Downdog
  • 0:30 Slow Burpees
  • 0:30 Active Samson
  • 0:30 Burpees
  • 0:30 Alternating Quad Stretch
  • 0:30 Knuckle Drags
  • 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

AMRAP 5:

  • 10 Thrusters (43/29)
  • 10 Bar Facing Burpees
  • 10 Power Cleans (43/29)
  • 10 Bar Facing Burpees
  • 10 Hang Power Snatches (43/29)
  • 10 Bar Facing Burpees


    *Score = Rounds + Reps

ACCESSORY

Snatch:

  • 3 Reps @ 40% 1RM
  • 3 Reps @ 50% 1RM
  • 3 Reps @ 60% 1RM
  • 3 Reps @ 75% 1RM
  • 3 Reps @ 75% 1RM
  • 2 Reps @ 80% 1RM
  • 1 Rep @ 85% 1RM
  • 1 Rep @ 88% 1RM
  • 1 Rep @ 88% 1RM