Strength and Conditioning

Strength/Skill

AMRAP5
1 Shuttle run
1 single DB devil press
then 2,3,4 etc…

2 min Rest

AMRAP 5
3 Hang clean and jerk
6 Step up

2Min rest

AMRAP 5
5 Cal on bike
7 American KBSwing
9 HRPU

Vo2

Workout

HANGING SNATCH

AMRAP 15

15 KB SWINGS
5 SHUTTLES
10BURPEES

RedZone

Workout

21-15-9

Skii Calories
Thrusters
Med Ball Cleans
Sumo Highpulls
Wall Balls
Devil Press

Metcon

Workout

Part 1 – 10 minutes
Front squat and thruster tecn.

EMOM 12

Alternating between 1 and 2

1- Front squat
2- thruster

AMRAP 12

10 Lunges
10 push ups
10 rdl