Author: Jenna

Back Squat View Post EVERY 2:00 x 6 SETS: Build to a Moderate 4-Rep Back Squat Workout AMRAP x 16 MINUTES 2 Rope Climbs 12 Back Rack Lunges 18 Sit-Ups 24 Russian KB Swings

FOR TIME 800m Run 60/50 Cal Bike 40 DB Shoulder to Overhead 600m Run 40/30 Cal Bike 20 DB Shoulder to Overhead 400m Run 20/15 Cal Bike 10 DB Shoulder to Overhead

3 SETS 8 Deadlifts* 2 Burpee Box Jump 6 Toes to Bar 2 Burpee Box Jump 4 Wall Balls -Rest As Needed b/t Sets-

AMRAP X 18 MINUTES: 12 ROUNDS OF :60 ON/:30 OFF (18 MINUTE RUNNING CLOCK) AMRAP 28 Cal Row 21 Up Downs 14 Cal Bike 7 Box Jumps

Snatch EVERY 2 MINUTES X 6 SETS: BUILD TO A MODERATE 3-REP “TOUCH AND GO” SNATCH* *OPT FOR POWER OR SQUAT 4 ROUNDS FOR TIME 400m Run 15 Power Snatches (95/65)

Bench Press EVERY 2 MINUTES X 5 SETS: 3 BENCH PRESS 3 SETS* AMRAP x 6 MINUTES 4 Pull-Ups 6 Hand Release Push-Ups 8 DB Goblet Alt. Lunges 12 Sit-Ups -Rest 1:30 b/t Sets-

EVERY 2 MINUTES X 6 SETS: 1 Squat Clean + 1 Power Clean + 1 Shoulder to Overhead Workout FOR TIME 6 ROUNDS 10 Shoulder to Overhead 20 Wall Balls

EMOM x 30 MINUTES MIN 1 – 200m Run MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice) MIN 3 – :45 Max Reps Tuck-Ups + V-Ups* MIN 4&5 – Max Cal Bike MIN 6 – Rest

“Nate“ AMRAP in 20 minutes2 Muscle-Ups4 Handstand Push-Ups8 Kettlebell Swings