WARM UP / MOBILITY
Quick dynamic hip/shoulder warm-up then:
Alternating tabata: (4 min)
Kettlebell swing (moderate) + Burpee broad jumps
—
Quick tech of the Power clean with empty bar bells
Alternating tabata: (4 min)
Kettlebell swing (moderate) + Burpee broad jumps
—
Quick tech of the Power clean with empty bar bells
Power Clean
15 min to establish a heavy single or new 1RM Power Clean
30 Is The New 20
Complete AMRAP in 17 min:
30 Cal Row
30 Hand release push-ups
30 Hang Power Cleans (135/95lbs)
30 Burpee + 2 hand bar touch (~6” above reach)
30 Kettlebell Sumo deadlift high pulls (32/24kg)
30 Box jump overs (24/20″)
—
Stagger heat 2 by 3 min if more than 14 athletes.
30 Cal Row
30 Hand release push-ups
30 Hang Power Cleans (135/95lbs)
30 Burpee + 2 hand bar touch (~6” above reach)
30 Kettlebell Sumo deadlift high pulls (32/24kg)
30 Box jump overs (24/20″)
—
Stagger heat 2 by 3 min if more than 14 athletes.
3 rounds NFT:
15 x Weighted Hip extensions
15/side x Kettlebell side bends
15 x V-ups or Tuck-ups + Max effort static hollow hold (no rest between 2 movements)
15 x Weighted Hip extensions
15/side x Kettlebell side bends
15 x V-ups or Tuck-ups + Max effort static hollow hold (no rest between 2 movements)
