Lifestyle & Unloaded
Every 1:30 for 6 sets
10 KBS + 5/side KB Thruster
For time (20 min CAP)
15 – 12 – 9 reps of
Cal Row
DB Front Squats
into
15 – 12 – 9 reps of
Hanging Knee Raises or Leg Raises
DB Hang Squat Cleans
into
15 – 12 – 9 reps of
DB Facing Burpees
DB Thrusters
*1 set of DB’s for the entire workout
Fitness & Performance
Every 1:30 for 6 sets
1 Hang Power Clean + 2 Thrusters
For time (20 min CAP
15 – 12 – 9 reps of
Cal Row
Front Squats (40/30kg)
into
15 – 12 – 9 reps of
T2B or Hanging Knee Raises
Hang Squat Cleans (40/30kg)
into
15 – 12 – 9 reps of
Bar Facing Burpees
Thrusters (40/30kg)
*1 weight entire worout