WORKOUT OF THE DAY
A. Every 2 min x 5 sets
4-6 Front Squats @ 32×1
*3s down, 2s in bottom, explode up, 1s at top
+
Optional 10-20 Air Squats after each set
*BB or DBs
B. 9 min AMRAP
9 Burpees
9 Hang Power Cleans (30/20kg) or use DB’s
9 Ring Dips or Dips
rest 2 min
9 min AMRAP
9 Box Jump Overs (24/20”)
9 Hang Power Snatch (30/20kg) or Alt. DB Snatch
9 Push-ups
C. OPTIONAL Core
5 sets of
45s of work; 15s of rest
Choose 2 movements of your choice