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 KB Swing
9 HRPU

VO2

Workout

HANGING SNATCH

AMRAP 15

15 KB swings
5 Shuttles
10 Burpees

RedZone

Workout

21-15-9

Skii calories
Thrusters
Med Ball Cleans
Sumo High pulls
Wall balls
Devil press

Metcon/HIIT

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