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3 Min Row – Tabata Style
20sec moderate-hard, 10sec
Easy
3Rounds
20 Plyo skiers on 1-2 45#plate
5 Deadlift (Empty bar)
5 Hang clean
5 Front squat
5 Strict press
Work up Method
(perfect rep, then 4 within 10%)
9 Minute AMRAP:
30 Box Jump Overs, 24/20 in
60 Shoulder-to-Overheads, 95/65 lbs
90 Medicine Ball Cleans, 20/14 lbs
Goal: 50+ medball cleans
Couch Stretch
2 min/side
Roll/Smash Upper Back
2 min
