Author: Jenna

EMOM x 24 MINUTES MIN 1 – 20 DB Goblet Alt. Lunges MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest

Bench Press 3×8* Workout Annie 50-40-30-20-10 Double-unders Sit-ups

EVERY 1:30 x 6 SETS 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. Workout FOR TIME 27-21-15-9 Cal Row* Hang Squat Snatches *Alt. Cals… 22-16-12-6

AMRAP x 20 MINUTES 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100m KB Suitcase Carry

“Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots 3 Handstand Push-ups 1 Power Clean

Strength EVERY 3 MINUTES X 3 SETS: 10 Bench Press* Workout AMRAP x 7 MINUTES 3-6-9-and so on… Shoulder to Overhead Box Jumps

Deadlift 5-5-5-5 Tempo Deadlift (31X1) 3 SETS 400m Run 15 Deadlifts 15 Pull-Ups -Rest 2:00 b/t Sets-

6 SETS AMRAP 4: 6 Wall Walks 12 Dual DB Box Step Overs Max Cal Row in Remaining Time -Rest 2 Minutes-

Overhead Squat EVERY 3 MINUTES x 3 SETS 10 Overhead Squats* EVERY 3 MINUTES x 3 SETS: 10 Front Squats* Workout AMRAP x 7 MINUTES 7 Power Snatches 7 Overhead Squats 35 Double Unders

Back Rack Reverse Lunges EVERY 2 MINUTES x 4 SETS: 8 Alternating Steps, Build Workout 4 ROUNDS AMRAP 3: 12 Burpees 12/9 Cal Assault Bike Max Rope Climbs in Remaining Time -Rest 1-