A. Warm Up

3 sets NFT

15/12 calories row or bike

5 Single Arm DB Press/arm

30 second Banded Plank

*ladies use thin orange band gentlemen use thin red band

B. Strength

12 minutes On The Clock

Build up to 1RM Power Clean

*Record on whiteboard

C. Conditioning

15 minute AMRAP

12 Air Squats 9 Cal Row 6 Snatch 95/65 3 Burpee Box Jumps 24/20″

*coaches challenge:

12 Alternating Pistol Squats

9 Cal Row 6 Dual KB Snatch 53/35 3 Burpee Box Jumps 30/24″

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

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