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″