HIIT
W.U. Coach led
Skill: Work through the KTE Movement and mechanics to repeat a cyclical motion
- Spend 10/12 mins
W.O.D 20min AMRAP of
- 8 x KTE
- 10 x Hang DB Clean and Jerks (5L/5R) 50/35
- 14/12 x Cals Rowing
Cool Down: Stretch/Foam Roll
ENDURANCE: 6 AM ONLY
15 min AMRAP of
- 500M Row
- 10 x Burpee Box Jump Overs
- Plank Walk 5L +5 R
REST 1 min
15 min AMRAP of
- 25 x Wall Ball
- 25 x Plank up/down on ball
- 50 x Jump Rope
- 50 ft Bear Crawl
REST 1 min
5 min AMRAP of
- 15/12 x Cals Bike
- 10 x KB Thrusters
Olympic Lifting: 6:30 pm ONLY
W.U. Coach Led/Points of the day
Strength: 2 Parts
- Snatch Balance work off rack
- Full Snatch: Working in sets of 3
W.O.D ” Amanda”
9-7-5
- Muscle Up’s
- Snatches 135/95
