Group Warm up – 2 minute DU test
Strength: Front Squat – 15 minutes to establish a heavy double
Then,
3 min AMRAP of:
- 9 Deadlifts @ Bodyweight
- 9 Push-Ups (hand-release)
Rest 1 min
4 min AMRAP
- 9 KB Swings (24/16k)
- 9 Push ups (hand-release)
Rest 1
5 min AMRAP
- 9 Wall Balls
- 9 Push-ups (hand-release)
Beginners: Less weight on the barbell for the deadlift (or do a sumo deadlift with a DB or KB), less weight on KB swing, less weight on WBs
Advanced: Use 225/145 , Push-ups = Unbroken HSPUs (if/when you break switch to push-ups), KB swings (30/24k)
