20/01/2020

0. warmup

A. Strength (00:15-00:45)

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
– Beginner: 5 x 5, only adding weight if form permits.

inbetween sets 10 perfect RDLs with a KB (no squat pattern only hamstring action)

B. Conditioning (00:45-00:60)

AMRAP 6 min

DB KB Swing x 10 Reps
DB KB Snatch x 10 Reps
DB KB Front Squat x 10 Reps
DB KB Clean and Press x 10 reps
Push Ups x 10 Reps
Bent Over Rows x 10 Reps

then 2 min rest

AMRAP 6min

Dumbbell or KB Thruster