Warm Up
2rds
7 Sumo Squats to Squat
7 Push Ups
8 (4ES) Burpee Plank to Knee Up
20 Crunches
20 Mt. Climbers
1. 4rds
12 each Side Single Arm Floor Press
7 Push Ups w/ 3sec pause at top 3 sec mid way and 3 sec right off the ground
2. 16min AMRAP
10 Push Jerks
12 Burpee Over DB
10 V-Ups
Every 2min for 6 sets: Hi Hang Squat Clean + Hang Squat Clean + 2 Front Squats Adding 3min AMRAP 10 Cleans (155/105) 10 Toes to Bar -1min Rest- 3min AMRAP 8 Cleans (185/125) 8 Toes to Bar -1min Rest-