Strength
Front Squats
(1st rep paused 3 seconds)
6*3
Conditioning
Minute Ladder:
2-4-6-8-10…: Hang Squat Clean Thruster (95/65)
12/9 Calorie Row
Rest 1 Minutes
8 Minute Ladder:
2-4-6-8-10…:
Hang Power Snatch (95/65)
Box Jump (24/20”)
Cardio Burn 🔥
100 Calorie ride
(every 10 calories 10 Ball Slams 15 sit ups )
Then
3 to 4 Rounds
10 Goblet Squats
20 lunges
30 mountain Climbers
40 Russian twists